Peri-workout nutrition, the strategic timing of nutrients around your workouts, is a key factor in maximizing muscle growth and optimizing body composition. While meal examples are helpful, it’s crucial to understand the underlying science. The importance of peri-workout nutrition lies in its impact on anabolism, the process of building muscle tissue. A common misconception arose from a paper titled “Nutrient Timing Revisited,” where many misinterpreted the findings as proof that nutrient timing was irrelevant. However, the authors actually suggested a 4-5 hour window between pre- and post-workout meals, highlighting the continued significance of peri-workout nutrition. This window is especially crucial for leaner individuals, those on lower calorie diets, and those engaging in high-volume bodybuilding-style training.
The pre-workout meal is arguably the most important of the day, as it directly influences training effectiveness and subsequent muscle growth. It serves two primary purposes: fueling the workout with carbohydrates and establishing an anabolic environment through protein intake. A general guideline for pre-workout macros is 1 gram of carbohydrate per kilogram of body weight, ideally from lower glycemic sources combined with fruit, and 0.5 grams of protein per kilogram of body weight. Fat intake should range from 0-20 grams, depending on proximity to the workout, as dietary fat slows digestion.
The timing of the pre-workout meal is also crucial. Consuming it 1-1.5 hours before training is generally ideal to avoid lethargy or bloating during the workout. However, if time constraints force you to train sooner, opt for a lighter meal with faster-digesting foods. Conversely, if training more than 1-1.5 hours after eating, choose a higher calorie meal with slower-digesting foods.
For an 80kg male training in 1-1.5 hours, a pre-workout meal could consist of 80g of oats, one scoop of protein powder, a banana, half a tablespoon of peanut butter, cinnamon, and sea salt. This provides a balanced mix of carbohydrates, protein, and healthy fats for sustained energy throughout the workout.
For a 55kg female training in 2 hours, a pre-workout meal could include 113g of salmon, a medium sweet potato, a mixed green salad with light goat cheese, and apple slices with cinnamon. The higher fat and fiber content caters to the longer pre-workout window.
If training within 20-30 minutes after a period of fasting, a light snack like a whey protein shake and a banana provides quick-absorbing nutrients without causing bloating.
For those who train fasted, the intra- and post-workout meals become even more critical. While some individuals perform better training fasted, it’s important to address both fueling and anabolic needs.
Intra-workout nutrition, while not mandatory for everyone, is beneficial for those who train fasted, are in a caloric deficit, engage in workouts exceeding an hour, or are elite athletes. A liquid carbohydrate source, such as a sports drink, is recommended, aiming for 0.5 grams of carbohydrate per minute of training, starting 30 minutes into the workout. Alternatively, 5-10 grams of carbohydrates, potentially with added EAAs or whey protein, can help stabilize blood glucose and enhance performance.
The post-workout anabolic window, often exaggerated, realistically extends for 2-3 hours after a typical training session, assuming a pre-workout meal was consumed an hour prior. Post-workout, aim for 0.5 grams of protein per kilogram of body weight. Carbohydrates are less crucial but still beneficial, particularly for those engaging in full-body or two-a-day workouts. A target of 1-1.5 grams of carbohydrate per kilogram of body weight is suitable if carbohydrate intake isn’t restricted, otherwise 0.5 grams is more appropriate. Fruit is also a valuable addition. While fat intake is less critical post-workout, limiting it to 10-20 grams can help if maximizing nutrient absorption speed is a priority.
An example post-workout meal for an 80kg male could include extra-lean ground turkey, jasmine rice, low-fat sour cream, low-fat shredded cheese, sriracha, a kiwi, and a mixed green salad.
A 55kg female lifter could opt for a post-workout meal of chicken breast (or tofu), baby golden potatoes, steamed brussel sprouts, pistachios, and mixed berries.
For those who trained fasted, a post-workout protein shake with fruit and potentially rice cakes provides a readily available source of nutrients, followed by a whole-food meal a few hours later.
