Optimising your pre- and post-workout meals can improve performance, recovery, and muscle growth. Here’s what to focus on:
Pre-Workout
Eat 1-3 hours before training to fuel your workout. Aim for:
- Protein: 20-50 grams to support muscle repair.
- Carbohydrates: 30-150 grams for energy, depending on your body size and nutritional targets.
For example, a chicken and rice bowl or oatmeal with protein powder and fruit works well as a pre-workout meal.
Post-Workout
Aim to eat within 1-3 hours of training. Your post-workout meal should include:
- Protein: 0.4-0.55g/kg of body weight (~20-50g) to repair muscles.
- Carbohydrates: ~1.5g/kg of body weight to replenish glycogen.
For example, try grilled fish with sweet potato or a protein smoothie with a banana.
Key Takeaways
The commonly referenced “anabolic window” is not as narrow as once thought. The anabolic effects of a protein-rich meal can last for 4-6 hours. This means that as long as you are eating regular meals spaced throughout the day—such as breakfast, lunch, dinner, and snacks—you will be in a constant “anabolic window” and supporting muscle growth effectively.
The timing of your post-workout meal depends on when you last ate. If your previous meal was 4-6 hours before training, it is beneficial to consume protein shortly after your workout. However, if you ate 2-3 hours beforehand, your body is already equipped with the nutrients needed for recovery, so you don’t need to rush to eat again immediately
Focus on regular, balanced meals spaced around your workouts. By hitting your daily protein, carbohydrate, and fat targets, you’ll give your body the fuel it needs to perform at its best and recover efficiently.
