Nutrition isn’t just about what you eat — it’s about when you eat. Strategic nutrient timing can enhance performance, recovery, and muscle adaptation.

🔹 Before Your Workout (30–60 mins prior)

Goal: Energy, blood sugar stability

• Banana with nut butter
• Oats with berries
• Protein smoothie with carbs
  Avoid high fat meals that slow digestion.

🔹 After Your Workout (within 60 mins)

Goal: Recovery, muscle repair

• Chicken with sweet potatoes
• Rice + eggs
• Protein shake + fruit

Combine protein + complex carbs to replenish glycogen and rebuild muscle fibers.

🔹 Bonus: Hydration Window

Drinking water during and after the workout supports:

• Thermoregulation
• Electrolyte balance
• Mental sharpness

Smart eating around training = long-term results without burnout.