It is important to recognize there is much to gain first through eating the right quantity of quality foods. Only after an athlete commit to eating whole, unprocessed foods in the right amounts, then is the time to dive into the specifics of meal timing and how to fuel and recover from your workouts. Experimenting with these strategies can help fine-tune your results.

**Meal Timing**

When it comes to meal timing, it’s all about when you eat, how many meals and snacks you have, and how much you eat at each sitting. While it does play a role in your performance and health, it’s minor compared to the importance of eating quality foods in the right amounts. You’ll find many conflicting recommendations out there, ranging from eating small meals every couple of hours to eating one meal a day or less. The reality is that most Americans eat between 4.2 and 10.5 times per day over 14.75 hours or more.

Different strategies work for different people, but one thing is clear: consistency is key. Eating your meals and snacks at the same times every day can result in better insulin sensitivity and lipid profiles. Plus, knowing when you’re going to eat makes meal prep a breeze. Another tip is to reduce your eating window. This doesn’t mean you have to follow a strict fasting protocol. Even a 12-hour eating window with a 12-hour fast can increase insulin sensitivity, improve resting blood glucose, boost metabolic rate, and help you utilize stored fuel.

How many meals you fit into your eating window and when you start/end it is entirely up to you. It might take some trial and error to figure out what works best, whether it’s starting with breakfast or waiting until lunch. The key is to find what fits your lifestyle. Similarly, it’s best to finish eating a couple of hours before bed to avoid sleep disruptions and other health issues.

In summary, aim to eat within a 12-hour period, mostly at regular mealtimes, and not too late. From there, you can explore what works best for you.

**Pre- and Post-Workout Nutrition**

For pre- and post-workout nutrition, a simple rule of thumb is to eat a well-formulated meal within three hours before your workout and within two hours after. This ensures you have the energy you need before and the nutrients you need for recovery after. A meal with around 40% carbs, 30% protein, and 30% fat is a good starting point.

Pre-workout nutrition is highly individualized. Some people perform better with a meal before exercising, while others prefer working out in a fasted state. Both approaches can be effective. If you work out early in the morning, consider having a quick snack about an hour before to boost your energy levels. A protein shake with milk, nuts, seeds, and fruit can provide all the necessary nutrients in a quickly digestible form.

Post-workout nutrition might be the most important. Whether it’s a full meal or a recovery shake within an hour, make sure you’re getting your prescribed macronutrient ratios (40C/30P/30F). This will help you recover and get the most out of your workouts.

Keep assessing your results to see if your current plan is moving you closer to your goals. If not, tweak your strategy. Stick with what works until it stops delivering results. Remember, what works today may not work forever, so keep adapting and improving.

If you have any questions or would like help with nutrition, please reach out to Coach Bailee or Coach Eric.