Nutrient Timing schedules meals around activity to support performance and recovery.
| Window | What to eat | Why |
|---|---|---|
| 1–3 hours pre | Balanced meal with protein and carbs | Top up fuel and reduce hunger |
| 0–60 minutes pre | Small carb and protein option if needed | Quick energy without GI load |
| During sessions >60 minutes | Fluids, electrolytes, carbs as needed | Maintain output and hydration |
| 0–2 hours post | Protein 0.3–0.4 g/kg and carbs | Support repair and glycogen |
Pre‑Workout Nutrition provides fuel without GI distress.
Post‑Workout Nutrition supports repair and glycogen replenishment.
Protein Timing spaces protein across the day to support recovery and muscle growth.
Macro Ratios describe how daily calories split across protein, carbs, and fat.
