When should I eat before a workout?

Eat a substantial meal 3-4 hours before training, a light snack 1-2 hours before, or just carbs 30-60 minutes before. The timing depends on meal size and your digestion speed.

What should I eat after a workout?

Consume protein and carbs within 30-120 minutes post-workout. Aim for 20-40g protein and 30-60g carbs to optimize recovery and muscle protein synthesis.

How long should I wait to eat after working out?

The post-workout 'anabolic window' lasts 2-4 hours, but eating within 30-60 minutes maximizes recovery. If you had a pre-workout meal, you can wait up to 2 hours post-workout.

Does meal timing really matter for fitness results?

Meal timing has a moderate impact on performance and recovery. Total daily nutrition matters most, but strategic timing can enhance energy, reduce fatigue, and optimize muscle protein synthesis.

Can I workout on an empty stomach?

Fasted training is safe for low-moderate intensity exercise under 60 minutes. For high-intensity or long sessions, eat something beforehand to maintain performance and prevent muscle breakdown.

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🍽️ Meal Timing Calculator

🎯 Optimize Your Pre & Post Workout Nutrition Timing

Calculate the optimal timing for your pre and post-workout meals based on your workout schedule, goals, and meal preferences. Get science-based recommendations to maximize performance and recovery.

⏰ Workout Start Time:

⏱️ Workout Duration (minutes):

🏃‍♂️ Workout Type:

💪 Workout Intensity:

🎯 Primary Goal:

🍎 Meal Size Preference:

📊 Your Personalized Meal Timing Plan

🔬 Based on Sports Nutrition Science

This calculator uses evidence-based guidelines from sports nutrition research, including recommendations from the International Society of Sports Nutrition (ISSN), American College of Sports Medicine (ACSM), and peer-reviewed studies on nutrient timing for athletic performance.