Nutrient Timing for Maximum Gains

Chosen theme: Nutrient Timing for Maximum Gains. Turn the clock into an ally for stronger lifts, faster recovery, and steadier progress—without obsessing over every bite. Read on, try a timing tweak today, and subscribe for weekly, clock-smart training nutrition insights.

Prime the Engine: Pre-Workout Fuel That Sets the Tone

Three to four hours pre-training, aim for 1–2 g/kg of carbs to top up glycogen without stomach drama. Closer to go-time, 30–60 minutes out, 20–40 grams of easily digestible carbs—like a banana, rice cake, or chews—can sharpen power and reduce perceived effort.

Target roughly 500–750 ml of fluid per hour, adjusting for heat and sweat rate. Include 300–700 mg sodium per liter to steady nerve firing and prevent headaches or late-session drops in power. Tell us your go-to electrolyte ratio for summer training blocks.

Intra-Workout Support: Staying Strong Rep After Rep

Post-Workout Window: Rebuild, Refill, Recover

Hit around 0.3 g/kg of high-quality protein—about 20–40 grams for most—with 2–3 grams of leucine to fully trigger muscle protein synthesis. Whey, dairy, soy isolate, or high-leucine blends work well. Masters athletes may benefit from closer to 0.4–0.5 g/kg.

Post-Workout Window: Rebuild, Refill, Recover

For back-to-back training within 24 hours, consume 1.0–1.2 g/kg/hour of carbs for the first two to four hours post-exercise. Add a pinch of salt to aid uptake. Our rowing crew shaved seconds off splits after consistently respecting these early-hours refuel targets.

Post-Workout Window: Rebuild, Refill, Recover

Three to five grams of creatine post-workout pairs well with carbs and protein, improving saturation and long-term strength. Tart cherry and omega-3s can blunt soreness without dulling adaptation. What’s in your go-to shake? Share your recipe and timing so others can try it.

Post-Workout Window: Rebuild, Refill, Recover

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Protein Pacing Across the Day

Aim for four meals each delivering 0.25–0.4 g/kg of protein, rather than cramming most at dinner. This steady rhythm supports growth and retention. I broke a months-long plateau after moving real protein into breakfast instead of saving everything for nighttime.

Protein Pacing Across the Day

A 30–40 gram serving of slow-digesting casein, cottage cheese, or Greek yogurt 30–60 minutes before bed sustains amino delivery overnight. If dairy isn’t your friend, try a plant blend plus fiber. Sleep still rules recovery—keep screens low and bedrooms cool.

Carbs and Fats: Placing the Right Energy at the Right Time

Pre- and post-workout windows upregulate GLUT4 and glycogen storage. Morning lifters can backload some carbs at dinner and top up at breakfast. Evening lifters should front-load lunch and include a strategic pre-training snack. Which pattern fits your calendar best?

Carbs and Fats: Placing the Right Energy at the Right Time

Large fat intakes slow gastric emptying, which can sap training comfort. Keep bigger fat servings two to three hours from sessions, but include heart-healthy sources—olive oil, nuts, seeds—throughout the day. Drop your favorite satiating, training-friendly meal spacing below.

Real-World Schedules: Morning, Midday, and Evening Training Maps

Wake and sip water, then 20–30 grams protein plus 30–60 grams quick carbs with coffee. Train. Post-workout, eat a full breakfast with protein, carbs, and some fruit. Add casein before bed if total protein is lagging. What’s your favorite early-session starter?

Real-World Schedules: Morning, Midday, and Evening Training Maps

Breakfast: balanced protein and carbs. Ninety minutes pre-lift: a light snack—yogurt and berries or rice cakes and turkey. Train. Post: protein shake plus a carb-rich lunch. Late afternoon: fruit or crackers if energy dips. How do you navigate meetings and meals?