When should I eat before a workout?

A full meal 2-3 hours before exercise gives time for digestion. A light snack 30-60 minutes before is fine for shorter or moderate sessions. The pre-workout meal should emphasize carbohydrates with moderate protein and low fat/fiber to avoid GI distress.

What should I eat after a workout?

Consume a mix of protein (20-40g) and carbohydrates within 1-2 hours post-exercise. This restores glycogen and stimulates muscle protein synthesis. The "anabolic window" is wider than once thought — within 2 hours is fine for most people.

Does meal timing really matter?

For most people, total daily intake matters more than timing. However, timing becomes more important for: athletes training multiple times per day, endurance events, people trying to maximize muscle growth, or those who exercise fasted.

Should I eat before morning workouts?

It depends on the workout. Low-to-moderate intensity (easy run, yoga) is fine fasted. High-intensity or long sessions (>60 min) benefit from a small carb snack. Experiment to find what works for your body — some people perform better fasted, others do not.

Pre & Post Workout Meal Timing

Plan when to eat your main meals, snacks, and start hydrating around your training session.

Calculator

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

WindowTimingWhat to Eat

Pre-meal2-3h beforeBalanced meal, carb-focused

Pre-snack30-60m beforeLight carbs (banana, toast)

Post-snack0-30m afterProtein shake, fruit

Post-meal1-2h afterFull balanced meal

Hydration2h beforeBegin 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.

Pre & Post Workout Meal Timing

How the Calculator Works

Nutrient Timing Guidelines

Meal Timing Windows

Medical Disclaimer

Frequently Asked Questions

Related Calculators

Track Your Meal Timing Over Time