When it comes to exercise, what you eat — and when you eat it — can make a big difference in your performance and recovery. Whether you’re strength training, running long distances, or doing high-intensity interval training (HIIT), fueling your body correctly can help you maximize energy, enhance endurance, and support muscle recovery.

Let’s break down the science behind meal timing so you can get the most out of every workout.

Pre-Workout Nutrition: Powering Up for Performance

Eating before a workout helps provide the energy your body needs to perform at its best. The right pre-workout meal depends on the type of exercise and how soon you’re eating before training.

• If you’re eating 2-3 hours before exercise: Aim for a balanced meal that includes carbohydrates, protein, and a small amount of fat. For example, a bowl of oatmeal with fruit and a spoonful of nut butter or a grilled chicken wrap with whole wheat tortilla can provide sustained energy.
• If you’re eating 1–2 hours before exercise: Opt for a smaller meal or snack containing 1–2 grams of carbohydrates per kilogram of body weight. A banana with peanut butter or Greek yogurt with berries works well here.
• If you’re eating 30-60 minutes before exercise: Choose easily digestible carbohydrates with some protein. A banana with peanut butter or Greek yogurt with honey are quick options that won’t weigh you down.

Avoid high-fat or high-fiber foods close to your workout as they can slow down digestion and cause discomfort.

If you’re wondering why it matters what you eat before a workout, the answer is simple: carbohydrates are your body’s preferred source of fuel for high-intensity and endurance activities. Research shows that consuming carbs before exercise can improve performance and delay fatigue, especially in endurance sports like running and cycling, according to the American College of Sports Medicine.

Mid-Workout Nutrition: When Is It Necessary?

Not all workouts require mid-session fueling. For most workouts lasting under an hour, water is typically sufficient to keep you hydrated. However, if you’re engaging in endurance activities or high-intensity sessions lasting over 60 minutes, mid-workout fueling becomes important.

According to a study published in the Journal of the International Society of Sports Nutrition, consuming carbs during long workouts can enhance endurance performance by providing a continuous energy source to working muscles.

Here’s what to aim for in your mid-session snack:

• Carbohydrates: Consuming 30–60 grams of carbs per hour can help maintain energy levels and delay fatigue. Sports drinks, energy gels, or even raisins are convenient options.
• Hydration: Drink 4–6 ounces of fluid every 15 minutes during exercise to stay hydrated.

Mid-workout nutrition is particularly crucial for endurance athletes who risk glycogen depletion during prolonged activity.

Post-Workout Nutrition: Recovery and Muscle Repair

Your post-workout meal is just as important as your pre-workout nutrition After exercising, your body enters recovery mode, repairing muscle damage, replenishing glycogen stores and rehydrating.

To optimize recovery:

• Within 30 Minutes Post-Workout: The Academy of Nutrition and Dietetics (AND) recommends consuming a snack with a 3:1 ratio of carbs to protein. Some good options include chocolate milk, a smoothie made with low-fat milk and fruit, or a turkey sandwich on whole-grain bread.
• 2–3 Hours After Exercise: Follow up with a balanced meal that includes carbs, protein, and healthy fats. For example, grilled salmon with quinoa and roasted vegetables can help replenish nutrients and support muscle repair.

Skipping post-workout nutrition can hinder recovery and increase the risk of overuse injuries over time. Prioritize this window to maximize the benefits of your hard work. The general recommendation is 20-30 grams of protein post-workout to support muscle repair.

Hydration: Don’t Forget Fluids!

Water is crucial for performance and recovery. The American Council on Exercise recommends drinking:

• 17-20 ounces of water 2-3 hours before exercise
• 7-10 ounces every 10-20 minutes during exercise
• 16-24 ounces per pound of body weight lost after exercise

Electrolytes, such as sodium and potassium, may also be needed if you’re sweating heavily or exercising for long durations.

Key Takeaways for Optimal Performance

• Pre-Workout: Fuel up with carbs and some protein 1–4 hours before exercise based on your schedule.
• Mid-Workout: For sessions over an hour, consider consuming carbs and staying hydrated.
• Post-Workout: Replenish glycogen stores and repair muscles within 30 minutes to an hour after exercising.

By timing your meals strategically around your workouts, you’ll not only perform better but also recover more efficiently. Experiment with what works best for your body during training sessions to find the perfect routine for optimal performance!