Meal Timing
Pre & Post-Workout Fueling
Plan pre-workout meals, snacks, and recovery windows around your training session.
Pre & Post Workout Meal Timing
Plan when to eat your main meals, snacks, and start hydrating around your training session.
How the Calculator Works
Enter your workout time and duration. The calculator provides optimal windows for your pre-workout meal, pre-workout snack, post-workout snack, post-workout meal, and hydration start time based on sports nutrition guidelines.
Nutrient Timing Guidelines
Pre-workout meal (2-3h before): 1-2g/kg carbs, 0.3g/kg protein. Pre-workout snack (30-60min before): 0.5g/kg carbs. Post-workout (within 30min): 0.3-0.5g/kg protein + 1g/kg carbs. Post-workout meal (1-2h after): balanced meal.
Meal Timing Windows
Medical Disclaimer
Meal timing recommendations are general guidelines based on sports nutrition research. Individual needs vary. Consult a sports dietitian for personalized advice, especially for competitive athletes or those with medical conditions.