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When to eat around training

What matters about meal timing, and what does not.

3 min read

Total daily food matters most. Timing is fine-tuning: spread protein through the day and do not train on an empty tank.

What matters most

  1. 1: Total calories. Sets whether you gain, lose or hold weight.
  2. 2: Total protein. Drives muscle repair across the day.
  3. 3: Protein spread. 20 to 40 g every 3 to 4 hours.
  4. 4: Meals around training. Helps how you feel and recover.
  5. 5: Exact minutes. Barely matters for most people.

Around a session

  1. 2 to 3 h before. A normal meal: roti or rice, dal or paneer, vegetables.
  2. 30 to 60 min before. If hungry: a banana or a small bowl of poha.
  3. Within a few hours after. A protein-rich meal; no need to rush a shake.

20 to 40g

protein per meal, every 3 to 4 hours[2]

Moderate evidence

When daily protein and energy are met, the exact timing after a session matters little for most people.[1]

Key points

  • Total calories and protein matter far more than timing.
  • Spread 20 to 40 g of protein every 3 to 4 hours.
  • Eat a normal meal 2 to 3 hours before training.

Up next

Sources

  1. [1] Kerksick CM et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr 2017;14:33.
  2. [2] Jager R et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20.

General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.