# Meal Timing for Athletes: When You Eat Makes a Difference

> Eat before, during or after training? What sports science says about optimal meal timing, practical and free of dogma.

For athletes, the timing of food intake is crucial to optimize performance and speed up recovery. It is not just about what and how much you eat, but also when, in order to manage glycogen stores efficiently and support muscle protein synthesis. Strategic nutrient intake can make the difference between a successful workout and suboptimal results.

## Nutrition Before Training

Two to three hours before training, a **complete meal** with carbohydrates and moderate protein is ideal. This meal should be low in fat and fiber so as not to burden digestion. Carbohydrates top up the **glycogen stores**, while protein provides the amino acids needed for later muscle repair. Shortly before training, about 30 to 60 minutes beforehand, a small, quickly available carbohydrate snack such as a banana or rice cakes can further top up energy reserves, especially if the last meal was a while ago.

## Nutrition During Training

For training sessions under 60 minutes at moderate intensity, **water** is usually sufficient. However, if the session lasts 60 to 90 minutes and is intense, a sports drink with electrolytes and 30-40 grams of carbohydrates per hour is recommended. For longer sessions of over 90 minutes, 60-90 grams of carbohydrates per hour in a 2:1 ratio (glucose to fructose) plus electrolytes are essential to maintain performance and prevent fatigue.

## Recovery After Training

The so-called "anabolic window" is wider than previously assumed. A meal with 20-40 grams of protein and sufficient carbohydrates within **one to two hours** after training is optimal. This nutrient intake supports muscle repair and replenishes glycogen stores. However, the **overall quality and consistency** of your diet throughout the day matter more than to-the-minute timing right after training.

## Protein Before Bed

Taking **casein protein** before bed can significantly increase muscle protein synthesis overnight. Casein is digested slowly and releases amino acids over six to eight hours. A serving of low fat quark or a casein shake about 30-60 minutes before bedtime can promote overnight recovery and muscle growth.

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## Frequently Asked Questions

**Why are carbohydrates important before training?**
Carbohydrates fill the glycogen stores in muscles and liver. These stores are the primary energy source for intense and longer athletic activities and prevent premature fatigue.

**What is the "anabolic window" and how important is it?**
The "anabolic window" describes the period after training in which the body is particularly receptive to nutrients for muscle repair and growth. Current research shows that this window is wider than previously assumed and spans 1-2 hours after training.

**What role does protein before bed play?**
Protein before bed, especially slowly digested casein, supplies the body continuously with amino acids overnight. This promotes muscle protein synthesis and supports recovery during the rest phase.

## Sources

Res PT et al. (2012), Med Sci Sports Exerc - Protein Ingestion before Sleep Improves Postexercise Overnight Recovery.
Kerksick CM et al. (2017), JISSN - International society of sports nutrition position stand: nutrient timing.

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