Many athletes answer "what to eat?" correctly. But "when to eat?" often gets left behind. Nutrient timing is a strategy that can make a real difference to training performance and recovery.

Here I explain workout nutrition timing based on current positions from international sports nutrition bodies (ISSN, ACSM) and the scientific literature.

The Workout Nutrition Timeline

2–3 hours before: A full meal — carbohydrate-rich, moderate protein, low fat and fibre. Goal: top up glycogen stores and ensure sustained energy. Examples: pasta with chicken, rice + vegetables + chicken, wholegrain sandwich.

30–60 minutes before: If a full meal isn't possible (early morning training): banana, dates, rice cake, or a small piece of fruit. Fast-digesting carbs + a little protein. Too much fibre or fat = risk of GI distress.

During: Water is enough for sessions under 60 minutes. For 60–90+ minutes, 30–60 g carbohydrate/hour (energy gel, banana, sports drink) supports performance. Aim for 150–250 ml of water every 15–20 minutes.

0–2 hours after: Muscle protein synthesis is elevated for 24–48 hours post-workout, but the first 2 hours are critical. Target: 20–40 g high-quality protein + carbohydrate. Examples: yoghurt + fruit, rice + chicken, protein powder + milk.

Is the Anabolic Window Real?

The "anabolic window" used to be thought of as a narrow 30–45 minutes post-workout. More recent research has expanded this: when adequate protein is consumed before training, consuming protein within 2 hours after is sufficient. A proper meal within a reasonable time window works just as well as an immediate protein shake.

Protein Distribution: Spread It Out

Not only the total daily protein intake matters — so does how it's spread across the day. Research shows that distributing protein equally across 3–5 meals (~20–40 g per meal) produces better muscle protein synthesis than consuming the same total in one or two large servings.