Nutrient Timing: Fuelling Performance and Recovery

Harrison Armitage
Sep 8
5 min read

Unlock how strategic nutrient timing enhances both performance and recovery for amateur athletes seeking smarter fuelling.

Why Timing Your Fuel Matters

Nutrient timing isn’t another trend or ‘fad’, it’s used to perform in training sessions, stay consistent and recover faster.

When and what you eat can influence energy availability, hormonal responses, glycogen storage, muscle protein synthesis, and even mental focus (Kerksick et al., 2017).

Getting nutritional timing right means more energy for your sessions, higher quality training, and fewer dips in focus.

Pre-Workout: Setting Up Performance

Fueling before exercise should be tailored for starting sessions with adequate glycogen stores and stable blood sugar, all whilst trying to avoid the uncomfortable feeling of training on a full stomach!

Consuming 1-4g/kg of carbohydrates, 1-4 hours before exercise increases liver and muscle glycogen stores and supports endurance capacity (Thomas et al., 2016).

Further, by adding roughly 0.3 g/kg of protein pre-workout may stimulate muscle protein synthesis, supporting the preservation of lean mass during long or high intensity sessions (Jiménez‑Alfageme et al., 2025).

Examples:

Morning session: Greek yogurt + banana
Afternoon session: Wholegrain toast with nut butter
Pre-competition/race: Rice, chicken, and vegetables 3 hours prior to start

Hydration also matters. Drinking 5-7 ml/kg of fluids 4 hours before exercise is recommended to ensure euhydration (ideal total body water content) (Sawka et al., 2007). Adding sodium, such as electrolytes, himalayan salt or even salty crackers, to your pre-exercise meals or drinks may improve fluid retention in hot conditions.

During Exercise: Fuelling Endurance and Focus

Intra-workout nutrition (fuel consumed whilst training) becomes critical for sessions lasting over 60-90 minutes. Consuming 30-60 g of rapidly digestible carbohydrate per hour maintains blood glucose and delays fatigue (Cermak & van Loon, 2013).

For those of you undertaking ultra-endurance efforts (over 2.5 hours), mixing multiple carbohydrate sources (glucose + fructose) up to 90g/h may optimize absorption (Jeukendrup, 2014). Small amounts of protein during long sessions may support reduction of muscle breakdown (Saunders et al., 2007).

Electrolytes, particularly sodium, are key in hot conditions to support fluid balance and prevent hyponatremia. When you sweat you lose key minerals, primarily sodium and chloride, with smaller amounts of potassium, magnesium, and calcium, electrolytes or electrolyte-based sports drinks help replace these.

Example Strategies:

Sips of isotonic sports drink every 15-20 min
Small gels or chews spaced evenly throughout long runs
Bite-sized snacks like dates or energy bars during rides over 2 hours

Post-Workout: The Recovery Window

You may have heard of a long-regarded essential for athletes, consuming protein within 30-60 minutes of training. But studies have shown that this may not be a necessity.

What is undisputed is that the post-exercise period is when the body is primed for glycogen resynthesis and muscle repair. Carbohydrate intake of 1.0-1.2 g/kg per hour within the first 4 hours maximizes glycogen repletion (Burke et al., 2017).

Further, combining carbohydrates with ~0.3 g/kg of high-quality protein stimulates muscle protein synthesis and optimizes recovery (Cheng et al., 2025).

So while the concept of a strict "anabolic window" has softened, research still supports earlier intake when rapid recovery is needed,such as during double training days or competition/race weekends (Aragon & Schoenfeld, 2013). Including antioxidants from whole foods like berries may help reduce oxidative stress without blunting your training adaptation.

Beyond the Workout: Consistency and Hormonal Health

Performance isn’t solely shaped by pre and post-workout meals, overall daily intake matters just as much.

Distributing protein evenly across meals (for example 4-5 servings of 0.3g/kg) maximizes 24-hour muscle protein synthesis (Areta et al., 2013). Similarly, regular carbohydrate intake supports consistent glycogen stores, particularly during heavy training blocks.

Meal timing may also influence hormonal rhythms. Yes it did start as a marketing campaign but breakfast can improve your morning training performance whilst supporting cortisol regulation and avoiding very late-night heavy meals can improve sleep quality, a critical pillar of recovery and performance (Kinsey et al., 2017).

Common Myths

“Fasted training always burns more fat.” Fasted sessions can train the body to use fat as fuel, but may reduce intensity and impair performance if overused (Stannard et al., 2010).
- Personally, I have tried it, and whilst it is more than feasible, I notated significant decreases in performance output.
“If I miss the 30‑minute window, my session was wasted.” Total daily intake is most important, focus on meeting your protein and carbohydrate targets across the day.
“Carbs late at night make you gain fat.” Total energy balance is what matters most; evening carbs can even improve sleep quality for athletes.

My Approach: Practical, Flexible Fueling

Whilst I try not to overthink timing, and go more of what my body needs due to fatigue or overall intake levels across a day.

That being said, general rules I follow are:

Prior to AM sessions I consume fast absorbing carbs: Banana before gym sessions & a tablespoon of honey before runs
- Breakfast within 60 minutes of my morning session.
1-2 hours before evening sessions (usually a run of some kind or football), depending on hunger levels, will be another banana or toast with honey & peanut butter.
- Dinner consisting of protein, rice & vegetables always shortly follows evening sessions.

Key Takeaways

Pre-workout: Carbs + protein 1-4 h before exercise = better energy and less muscle breakdown.
During exercise: Carbs every hour support endurance for sessions over 60-90 mins.
Post-workout: Carbs + protein speed glycogen and muscle recovery, especially when training again soon.
Daily pattern: Spread protein evenly and maintain energy balance for consistent performance.
Hydration: Plan fluid and electrolyte intake to match sweat losses.

References

Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window? Nutrients, 5(10), 3717–3739. https://doi.org/10.3390/nu5103717
Areta, J. L., et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. Journal of Physiology, 591(9), 2319–2331. https://doi.org/10.1113/jphysiol.2012.244897
Burke, L. M., et al. (2017). Carbohydrates for training and competition. Journal of Sports Sciences, 35(22), 2069–2079. https://doi.org/10.1080/02640414.2017.1377682
Cermak, N. M., & van Loon, L. J. C. (2013). The use of carbohydrates during exercise as an ergogenic aid. Sports Medicine, 43(11), 1139–1155. https://doi.org/10.1007/s40279-013-0079-0
Cheng, G., Zhang, Z., Shi, Z., & Qiu, Y. (2025). An investigation into how the timing of nutritional supplements affects the recovery from post-exercise fatigue: A systematic review and meta-analysis. Frontiers in Nutrition, 12, 1567438. https://doi.org/10.3389/fnut.2025.1567438
Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(Suppl 1), S25–S33. https://doi.org/10.1007/s40279-014-0148-z
Jiménez‑Alfageme, R., et al. (2025). Nutritional Intake and Timing of Marathon Runners. Sports Medicine – Open. https://doi.org/10.1186/s40798-024-00801-w
Kerksick, C. M., et al. (2017). International Society of Sports Nutrition Position Stand: Nutrient Timing. Journal of the International Society of Sports Nutrition, 14(33). https://doi.org/10.1186/s12970-017-0189-4
Kinsey, A. W., et al. (2017). Timing of food intake and its effect on performance, sleep, and recovery. Nutrients, 9(8), 962. https://doi.org/10.3390/nu9080962
Sawka, M. N., et al. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377–390. https://doi.org/10.1249/mss.0b013e31802ca597
Stannard, S. R., et al. (2010). Adaptations to skeletal muscle with endurance training in the fasted state. Journal of Applied Physiology, 108(2), 454–463. https://doi.org/10.1152/japplphysiol.01148.2009
Thomas, D. T., et al. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006
Saunders, M. J., et al. (2007). Protein supplementation during and after exercise. Journal of Sports Science & Medicine, 6(3), 367–375.