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Pre- and post-workout nutrition

What you eat around training fuels your session and starts your recovery, but your total daily intake matters far more than exact timing.

2 min read Updated 7 sources

On this page
  1. Why it matters
  2. What to eat, and when
  3. Caffeine
  4. Hydration
  5. Common myths
  6. References

Why it matters

Carbs before training top up the glycogen your muscles burn during hard sets. Protein around training supplies amino acids for repair. Neither has to be timed to the minute: the "anabolic window" is hours wide, not 30 minutes1.

What to eat, and when

WhenWhatExamples
2–4 hours beforeA normal meal with carbs and proteinChicken, rice and veg; a tuna pasta; eggs on wholemeal toast
30–60 minutes beforeA small, easy carb snack if you're hungryA banana, rice cakes with jam, a small yoghurt
During (sessions under an hour)Just water
After, within a couple of hours20–40 g protein, plus carbs to refuelGreek yoghurt with berries and granola; a shake and a banana; your next meal
Workout nutrition timing

If you train first thing without eating, have your protein soon after, because it's been a long time since your last meal2.

Caffeine

Amount
Performance dose33–6 mg per kg of body weight, about 60 minutes before
For a 75 kg personabout 225–450 mg; start at the low end
Safe daily limit for adults4Up to 400 mg a day, no more than 200 mg at once. 200 mg a day if pregnant
Caffeine before training

A mug of instant coffee has about 100 mg; many pre-workout drinks have 200–300 mg per scoop. Avoid it within about 6 hours of bed if it affects your sleep.

Hydration

  • Start sessions well hydrated: pale yellow urine is a good sign.
  • For long or sweaty sessions, weigh yourself before and after. Drink about 1.25–1.5 litres for every kg you lost5.
  • Water is enough for most gym sessions. Electrolyte drinks help on long, hot, sweaty days.

Common myths

MythYou must have a shake within 30 minutes of training.

FactWhen total daily protein was matched, the timing of protein made no clear difference to muscle or strength gains6.

MythTraining fasted burns more fat.

FactYou burn more fat during the session, but over weeks fat loss was the same whether people did cardio fasted or fed7.

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References

  1. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window?. J Int Soc Sports Nutr. 2013;10(1):5. doi:10.1186/1550-2783-10-5
  2. Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. doi:10.1186/s12970-017-0189-4
  3. Guest NS, VanDusseldorp TA, Nelson MT, et al. International Society of Sports Nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1. doi:10.1186/s12970-020-00383-4
  4. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the safety of caffeine. EFSA Journal. 2015;13(5):4102. doi:10.2903/j.efsa.2015.4102
  5. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852
  6. Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013;10(1):53. doi:10.1186/1550-2783-10-53
  7. Schoenfeld BJ, Aragon AA, Wilborn CD, Krieger JW, Sonmez GT. Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr. 2014;11(1):54. doi:10.1186/s12970-014-0054-7

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