When it comes to fueling your workouts, your recovery, and your daily needs, your body needs the right nutrients at the right time. The specific macronutrients — carbohydrates, proteins, and fats — serve different roles in supporting energy demands, recovery, and muscle protein synthesis. The basic guidelines vary slightly between men and women and will even change for women based on the present phase of their cycle. It will also differ if you are training for endurance vs. power athletics. But for all intents and purposes, here are some general rules to follow.
By the way, the actual time before a workout will be affected by where you are in your day. If you get up early to work out, you will likely eat right before you start, so choose foods that are easier to digest (fruit, yogurt, shakes). If you work out in the evening, you might be fine eating less if you eat a lunch or snack within three hours. These guidelines assume you are eating shortly before and have not eaten in at least six hours.
One other thing worth calling out is insoluble fiber. It’s best to avoid it before and during workouts (unless you’re planning a potty break), but you should always have plenty of it in your post-workout and daily meals. It’s the fuel your gut needs to stay healthy and help regulate many other bodily functions. Plus, it helps make you feel full!
MACRONUTRIENT TIMING CHART FOR MEN
MACRONUTRIENT TIMING CHART FOR WOMEN
Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit Buildpeakcompete.com
