Good workout nutrition means fueling before training, staying hydrated during it, and eating protein and carbohydrates afterward to recover. Your overall daily diet matters more than any single meal.
Timing guide
| When | What | Examples |
|---|---|---|
| 2 to 3 hours before | Balanced meal with carbs and protein | Chicken and rice, oatmeal with yogurt |
| 30 to 60 minutes before | Small, easy carbs if hungry | Banana, toast, rice cake |
| During (over 60 to 90 min) | Fluids, possibly carbs and electrolytes | Water, sports drink |
| After | Protein plus carbs within a few hours | Greek yogurt and fruit, a sandwich, a protein shake |
Daily needs
- Protein: active people often aim for roughly 1.2 to 2.0 g per kg of body weight per day, spread across meals.
- Carbohydrates: scale with how much and how hard you train.
- Fluids: drink regularly; pale urine is a simple guide.
Supplements
Most people can meet their needs with food. Protein powder is a convenient option, and creatine and caffeine are among the most studied performance supplements. Speak to a professional before starting any supplement.
This is general information, not medical or dietary advice. Consult a doctor or registered dietitian for individual needs.
Frequently asked questions
Should I eat before a workout?
Many people perform better with a meal or snack beforehand; it’s partly personal preference.
How soon after a workout should I eat?
Within a few hours is fine for most people.
Do I need protein shakes?
No, but they’re convenient if you struggle to eat enough protein.
