Pre-Workout Fuel vs. Post-Workout Repair: Maximising Every Session

Are you eating with intent—or just eating? Precision nutrition turns a good session into a great one.

Pre-Workout Goal: Stable energy + minimal GI stress.

What to Consume: Rapid-to-moderate digesting carbohydrates to top off muscle glycogen + ~20–25g lean protein to blunt muscle protein breakdown.

Timing: 60–90 min pre = small mixed meal (e.g., rice + chicken + fruit). <30 min = easily digested carbs (banana, hydrolysed carb powder).

Intra (if >75–90 min or high density): 10–20g cyclic dextrin + electrolytes.

Post-Workout Priority: Replenish glycogen and initiate Muscle Protein Synthesis.

What to Consume: 3–4:1 carb:protein ratio using high-GI carbs + fast protein (whey isolate).

The Window: The “30‑minute anabolic window” is overstated—but earlier intake accelerates total recovery curve. Aim for within 1–2 hours.

Principle: Consistency of pre/post strategy > perfection of a single meal.