Meal Timing
Pre & Post-Workout Fueling
Plan pre-workout meals, snacks, and recovery windows 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
| Window | Timing | What to Eat |
|---|---|---|
| Pre-meal | 2-3h before | Balanced meal, carb-focused |
| Pre-snack | 30-60m before | Light carbs (banana, toast) |
| Post-snack | 0-30m after | Protein shake, fruit |
| Post-meal | 1-2h after | Full balanced meal |
| Hydration | 2h before | Begin sipping water/electrolytes |
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.