Nutrition Timing for Gym Enthusiasts

What you eat and when you eat it matters. Pre-workout: aim for easy-to-digest carbs + moderate protein 30-90 min before training (banana + Greek yogurt, oatmeal + whey). During long sessions: sip water + electrolytes. Post-workout: within 60 min, have protein (20-30 g) + carbs (1-1.2 g per kg body weight) to support muscle repair and glycogen replenishment. Don’t ignore micronutrients—iron, calcium, vitamin D support performance and health. Over time, good timing becomes habit, and you’ll feel stronger, recover faster, and make your gym time count.