Glossary
Nutrient Timing
Updated February 28, 2026
Nutrient Timing schedules meals around activity to support performance and recovery.
Guide
| 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 |
Training and shift-worker sequencing
| Context | Sequence |
|---|---|
| Strength block | pre-session protein with moderate carb, post-session full recovery meal |
| Endurance block | carb-forward pre and during, then protein-carbohydrate recovery |
| Shift work | use fixed anchors around wake and sleep windows |
Practical caution
| Belief | Safer framing |
|---|---|
| One timing formula for all athletes | use window ranges and shift by session pattern |
| Zero fat pre-workout only | keep fat limits but not hard exclusions |
| Strict meal clocks only | prioritize consistency, sleep, and symptom pattern |
For implementation, align meals with pre-workout nutrition, reinforce recovery through post-workout nutrition, and treat protein timing as the most dependable variable.