Maximize your training results by understanding when to consume different nutrients throughout the day.

Table of Contents

1. The Science Behind Nutrient Timing
2. Pre-Workout Nutrition
3. Intra-Workout Fueling
4. Post-Workout Recovery
5. Rest Day Nutrition
6. Supplements and Timing

Listen up, athletes! If you think timing your nutrients isn’t important, you’re probably also the person who shows up to the gym with nothing but a pre-workout and a dream. 😅 Let’s fix that!

The Science Behind Nutrient Timing {#the-science}

First things first - your body is like a high-performance car. You wouldn’t put diesel in a Ferrari, right? (Unless you’re really having a bad day! 🚗)

According to research published in the Journal of the International Society of Sports Nutrition, nutrient timing can:

• Enhance muscle protein synthesis by up to 147%
• Improve glycogen replenishment by 300%
• Reduce muscle breakdown significantly

Pre-Workout Nutrition {#pre-workout}

Here’s what Dr. Andrew Huberman suggests for pre-workout nutrition:

Timing	What to Eat	Why
2-3 hours before	Complex carbs + moderate protein	Stable energy
30-60 mins before	Simple carbs + BCAAs	Quick energy
15 mins before	Fast-acting carbs	Immediate fuel

And no, scrolling through Instagram while eating isn’t considered “pre-workout”! 😂

Intra-Workout Fueling {#intra-workout}

For sessions longer than 60 minutes, you need:

• 30-60g carbs per hour
• Electrolytes
• BCAAs (if training fasted)

Dr. Peter Attia notes: “Intra-workout nutrition is like having a pit stop in F1 racing - it can make or break your performance.”

Post-Workout Recovery {#post-workout}

The famous “anabolic window” isn’t as narrow as we once thought (thank goodness, because I was tired of chugging protein shakes in the gym parking lot! 🏋️‍♂️).

Key points:

• Consume 20-40g protein within 2 hours
• Add fast-digesting carbs (0.8g per kg bodyweight)
• Include leucine-rich foods

Rest Day Nutrition {#rest-day}

Rest days are for growing, not for eating like you’re at a 5-year-old’s birthday party! 🎂

Focus on:

• Maintaining protein intake
• Moderate carbs
• Healthy fats
• Anti-inflammatory foods

Supplements and Timing {#supplements}

Supplement	Best Time	Why
Creatine	Any time	Not timing-dependent
Protein	Post-workout	Muscle repair
BCAAs	During fasted training	Prevent catabolism
Beta-alanine	Pre-workout	Performance

Remember: Supplements are like the cherry on top of your nutrition sundae - they’re not going to fix a poor diet! 🍒

Key Takeaways

1. Nutrient timing matters, but it’s not everything
2. Focus on quality first, timing second
3. Adjust based on your training schedule
4. Stay consistent with your approach

As my old coach used to say: “Time your nutrients like you time your dates - be precise, but don’t stress if you’re a few minutes late!” 😉

Want more nutrition tips? Follow me for daily updates and terrible gym jokes! 💪

References:

• Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited
• Kerksick, C. M., et al. (2017). International society of sports nutrition position stand
• Ivy, J., & Portman, R. (2004). Nutrient Timing: The Future of Sports Nutrition