What to eat before and after a workout (and why you're overthinking it)

The internet is full of advice about pre-workout and post-workout nutrition. Most of it is overcomplicated. Here's the version that actually works.

The minimum: protein + carbs within 2 hours of training

The single most evidence-backed nutrition advice for training: eat a meal with protein and carbs within 2 hours of your workout. That's it. That single habit covers 80% of what "pre/post workout nutrition" is supposed to do.

The exact timing matters less than people think. The "anabolic window" of 30 minutes after training is overstated. You have a 2-4 hour window on either side of training during which protein and carbs do their job. Don't stress about the exact minute.

Pre-workout (60-90 min before)

Goal: top off glycogen and have protein available when the workout starts. Eat:

• 30-50g protein (chicken, eggs, Greek yogurt, protein shake)
• 30-60g carbs (rice, oats, fruit, bread)
• Low fat (fat slows digestion — uncomfortable during training)
• Low fiber (fiber + high-intensity = GI distress)

Examples that work:

• Chicken + rice + small salad, 90 min before
• Protein shake + banana, 30 min before
• Oatmeal + scoop of protein + berries, 60 min before
• Greek yogurt + honey, 30 min before

Examples that don't work:

• Big meal with lots of fat (slows digestion, sits in your stomach)
• High-fiber foods (broccoli, beans, bran — GI distress)
• Nothing (you'll underperform and feel flat)

Post-workout (within 2 hours after)

Goal: replenish glycogen, deliver protein for muscle repair, rehydrate. Eat:

• 30-50g protein (same as pre-workout)
• 50-100g carbs (more on heavy training days)
• Some fluid + electrolytes (especially if you sweated a lot)
• Don't worry about fat here — post-workout is fine to include

Examples that work:

• Protein shake + rice + chicken, 60 min after
• Salmon + sweet potato + vegetables, 90 min after
• Greek yogurt + granola + berries, 30 min after
• Burrito bowl with rice, beans, protein, salsa, 60 min after

The "right" amount of carbs depends on the session. A 30-min walk doesn't need 100g of carbs. A 90-min leg day does. Calibrate to session intensity.

Carb timing by training day type

Not all training days need the same nutrition. From our meal plan alignment post:

• Push day (moderate carbs): 30-50g carbs pre-workout is plenty
• Pull day (moderate carbs): same as push
• Legs day (high carbs): 50-100g carbs pre-workout, the meal should be carb-heavy
• Conditioning (moderate carbs): 40-70g carbs, more if it's a long session
• Active recovery (low carbs): 20-30g carbs is fine, focus on protein and hydration

What if you train fasted?

Fasted training is fine for most people, especially short sessions. Your body has glycogen stored in muscles and liver from previous meals. Fasted training:

• Works well for low-to-moderate intensity (walking, easy cardio)
• Works for strength training but performance may be slightly lower
• Doesn't work well for high-intensity intervals or long sessions (>90 min)
• Won't "burn more fat" in a way that matters

If you train fasted, your post-workout meal matters more. Make it count: 40-50g protein, 50-100g carbs, within 2 hours of finishing.

What about supplements?

The supplement industry wants you to think you need a kitchen sink of products. You don't. Here's what's actually evidence-based:

• Creatine (5g/day): works, well-supported, cheap. The only supplement with a strong consensus behind it.
• Protein powder: just food. Useful if you can't hit your protein target from whole foods.
• Caffeine (200mg pre-workout): works for most people, but tolerance builds fast. Coffee is fine.
• BCAAs: not necessary if you eat enough protein. Skip.
• Beta-alanine: marginal benefit, weird tingling side effect. Not worth it for most people.
• Pre-workout blends: mostly caffeine + filler. Coffee is cheaper and works better.

Use our macro calculator to figure out your daily protein target. If you can hit it with food, you don't need protein powder.

The 3-meal template that works for most people

If you train in the evening, this is a template that hits all the right notes:

1. Breakfast (8am): eggs, oats, fruit. Sets up your day.
2. Lunch (12pm): protein + carbs + vegetables. Your main meal.
3. Pre-workout (5pm, 60-90 min before training): protein + carbs, low fat. Chicken + rice. Shake + banana. Whatever.
4. Post-workout (7pm, within 30-60 min after): protein + carbs + vegetables. Salmon + sweet potato. Burrito bowl. Whatever.

4 meals, 2 of which are timed around training. The other 2 are just normal meals. This works for 90% of people in 90% of situations.

The full 7-day meal plan does this automatically

FitForge's 7-day meal plan handles the day-by-day carb cycling (high on leg day, low on rest), so you don't have to make these decisions every day. It comes with every FitForge signup. For a deeper comparison, see FitForge vs MyFitnessPal (MFP just tracks — you still have to plan).

The bottom line

Eat a meal with protein + carbs within 2 hours of training. That's the entire strategy. Don't overthink pre-workout timing, don't buy expensive supplements, don't stress about the anabolic window. Eat real food, get enough protein, do the training. The nutrition is supporting the training, not the other way around.

Try it: FitForge has a 7-day meal plan with the carb cycling built in. Free.