Short answer: What to eat before a workout depends on how close you are to training: a full meal with carbohydrates and some protein 3 to 4 hours before, or a smaller meal or snack 1 to 3 hours before.[1] After a workout, eat a meal with both carbohydrates and protein within about 2 hours, aiming for 20 to 40 grams of high quality protein.[1][2] During sessions longer than an hour, about 30 to 60 grams of carbohydrate per hour plus regular sips of fluid can help.[2]
Key Takeaways
- Before: large meals 3 to 4 hours ahead, small meals or snacks 1 to 3 hours ahead, and at least 1 hour between breakfast and a morning workout.[1]
- During: water is enough for most sessions under an hour; for longer, hard efforts the ISSN suggests about 30 to 60 g of carbohydrate per hour.[2]
- After: carbohydrates plus protein within 2 hours; 20 to 40 g of protein (about 0.25 to 0.40 g per kg of body weight) per meal.[2][3]
- Daily protein: 1.4 to 2.0 g per kg of body weight per day suits most men who train to build or keep muscle.[3]
- Supplements: creatine and caffeine have the best evidence, each for specific types of exercise; buy third party certified products.[4]
What Is Sports Nutrition, and Why Timing Matters
Sports nutrition is simply eating and drinking in a way that fuels training and helps the body recover from it. Two nutrients do most of the work. Carbohydrate is stored in muscle and liver as glycogen, the main fuel for hard or long efforts. Protein supplies the amino acids that muscle uses to repair and adapt after training. Fluid and electrolytes keep everything running, especially in heat.
Timing is not magic, and total daily intake still matters most. But the International Society of Sports Nutrition (ISSN) position stand on nutrient timing concludes that when you eat carbohydrate and protein around training can affect how well glycogen is restored and how strongly muscle protein synthesis responds, particularly when sessions are long, frequent, or close together.[2]
Before, During and After: The Timing Table
The table below combines guidance from Mayo Clinic (which cites the American College of Sports Medicine for fluid targets), the ISSN position stands on nutrient timing and on protein, and the NIH Office of Dietary Supplements (ODS).
| When | Carbohydrate | Protein | Fluid | Food ideas |
|---|---|---|---|---|
| 3 to 4 hours before | Main part of a large meal | A normal portion | 2 to 3 cups (473 to 710 mL) of water during the 2 to 3 hours before[1] | Rice, chicken and vegetables; oatmeal with eggs |
| 1 to 3 hours before | Small meal or snack[1] | Optional, small | Sip water | Yogurt with fruit, a peanut butter sandwich, a whole grain bagel |
| Under 1 hour before | Light, mostly carbohydrate (or a sports drink)[1] | Usually not needed | Sip water | A banana, crackers, a small smoothie |
| During (over 60 minutes, hard) | About 30 to 60 g per hour in a 6 to 8% carbohydrate drink, every 10 to 15 minutes[2] | Not required | 1/2 to 1 cup (118 to 237 mL) every 15 to 20 minutes[1] | Sports drink, diluted juice, fruit |
| Within 2 hours after | Part of a mixed meal[1] | 20 to 40 g (0.25 to 0.40 g/kg)[2] | 2 to 3 cups (473 to 710 mL) per pound (0.5 kg) lost[1] | Chocolate milk with pretzels, turkey on whole grain bread, rice and beans |
| Before bed (optional) | Not required | About 30 to 40 g of casein[3] | Normal | Cottage cheese, milk, Greek yogurt |
What to Eat Before a Workout
Match the meal to the clock
Mayo Clinic’s rule of thumb is simple: eat large meals 3 to 4 hours before exercise and small meals or snacks 1 to 3 hours before. If you train in the morning, finish breakfast at least 1 hour beforehand, and if you only have an hour, keep it light and built around carbohydrates, or use a sports drink.[1] The closer you get to the session, the smaller and simpler the food should be.
Does a pre workout meal actually help?
It depends on the session. Mayo Clinic notes that for workouts under 60 minutes, a snack right before probably will not add energy, although it can take the edge off hunger.[1] For long or demanding sessions, starting with well stocked glycogen matters more. The ISSN position stand states that very high carbohydrate intakes (8 to 12 g per kg per day) are what it takes to maximize glycogen stores, a target meant for heavy endurance training rather than an hour at the gym.[2] The same paper notes that the size and timing of a pre workout meal influence how much protein you need afterward.[2]
What to Eat During a Workout
For most gym sessions, runs or games under an hour, water is enough. The picture changes for longer, hard efforts. The ISSN recommends about 30 to 60 g of carbohydrate per hour, taken as a 6 to 8% carbohydrate and electrolyte solution every 10 to 15 minutes, for exercise lasting longer than 60 minutes at high intensity.[2] Mayo Clinic adds that a sports drink can make sense for sessions over an hour because it supplies both electrolytes and carbohydrate.[1]
For fluid, the ACSM targets summarized by Mayo Clinic are 1/2 to 1 cup (118 to 237 mL) of water every 15 to 20 minutes, adjusted for your size and the weather.[1] A practical check: weigh yourself before and after a session. Any weight lost is mostly fluid, and the replacement target is 2 to 3 cups (473 to 710 mL) for every pound (0.5 kg) lost.[1]
What to Eat After a Workout
The 2 hour window
Mayo Clinic advises eating a meal that contains both carbohydrates and protein within 2 hours of exercise if possible, and having a snack if your next meal is further away.[1] The ISSN reports that high quality protein eaten anywhere from immediately after to 2 hours after exercise produces strong increases in muscle protein synthesis.[2] You do not need to sprint to the locker room with a shaker bottle. A normal meal inside that window does the job.
How much protein after a workout?
The ISSN protein position stand recommends about 0.25 g of high quality protein per kg of body weight per meal, or an absolute dose of 20 to 40 g, with roughly 700 to 3,000 mg of leucine per dose.[3] For an 80 kg (176 lb) man, 0.25 g/kg works out to about 20 g; larger or older men often aim toward the upper end of the range. Meat, fish, eggs, dairy and soy are typical high quality sources. For a full breakdown by body weight, see our guide to how much protein men need.
Carbohydrates for fast refueling
If you train once a day, ordinary meals will refill glycogen by the next session. If you have less than 4 hours before training again (two a days, tournaments), the ISSN suggests about 1.2 g of high glycemic carbohydrate per kg per hour, or 0.8 g/kg/h of carbohydrate combined with 0.2 to 0.4 g/kg/h of protein.[2]
Post workout meal examples
- Low fat chocolate milk with pretzels, or yogurt with fruit.[1]
- Turkey on whole grain bread with vegetables.[1]
- Rice and beans with chicken, or eggs with toast and fruit.
- A recovery smoothie made with milk or yogurt and fruit.[1]
Daily Protein and Carbohydrate Targets for Active Men
Timing sits on top of daily totals. The ISSN puts protein for most exercising people at 1.4 to 2.0 g per kg of body weight per day, spread evenly about every 3 to 4 hours.[3] ODS gives a similar range in pounds, about 0.5 to 0.9 g per pound per day, and notes sports scientists recommend roughly 20 g of high quality protein every 3 to 5 hours, including before sleep and within 2 hours after exercise.[4] High protein intakes appear safe for healthy people, but ODS notes there is no added benefit beyond recommended amounts.[4]
Supplements With Real Evidence (and Their Limits)
Food covers nearly everything. The ODS fact sheet on exercise and athletic performance highlights a few supplements with meaningful research behind them.[4]
| Supplement | Typical studied dose | Best evidence for | Safety notes |
|---|---|---|---|
| Creatine | About 20 g/day in four portions for 5 to 7 days, then 3 to 5 g/day | Short, intense efforts with brief recovery (sprinting, lifting); little value for endurance | Considered safe in healthy adults; water weight gain is common |
| Caffeine | 2 to 6 mg/kg (about 210 to 420 mg for a 154 lb person), 15 to 60 minutes before | Endurance and stop and go sports such as soccer and tennis | Up to 400 to 500 mg/day appears safe for adults; 500 mg or more can hurt performance and sleep |
| Beta-alanine | 4 to 6 g/day in divided doses (ISSN suggestion) | Mixed results for high intensity, intermittent efforts | Doses of 800 mg or more can cause harmless tingling |
| Nitrate (beet juice) | About 2 cups of beet juice 2.5 to 3 hours before | Aerobic exercise, mainly in recreational exercisers | Can turn urine pink or red |
Source for all rows: NIH Office of Dietary Supplements.[4] Read more in our guides to creatine for men and beet juice benefits.
ODS also warns that some sports products have been found to contain undeclared stimulants, steroids or prescription drugs. Third party programs such as NSF Certified for Sport, Informed-Choice and the Banned Substances Control Group test products, and a certifier’s logo on the label is a useful filter.[4] See our explainer on third party tested supplements.
Safety: Who Should Talk to a Doctor First
- Men with high blood pressure, heart rhythm problems or anxiety should be cautious with caffeine and stimulant “pre workout” blends.
- Men with kidney disease should get personal advice before raising protein intake or using creatine.
- Anyone taking prescription medication: ODS gives the examples that ginseng may reduce the blood thinning effect of warfarin and that cimetidine can slow caffeine clearance. Tell your clinician about every supplement you use.[4]
- Teenagers: ODS notes that the American Academy of Pediatrics says performance supplements do not improve teen athletes’ abilities beyond good nutrition and training.[4]
Where Ultra Bann Fits
Ultra Bann is not a sports supplement, a pre workout or a recovery product, and it is not meant to replace any of the meals above. It is a natural male vitality supplement by DL Bioproducts, taken as one capsule every 2 days, with seven botanicals listed by amount on the label and no proprietary blend. Because one of those botanicals is Panax ginseng (110 mg per serving), men taking warfarin should check with their doctor first, in line with the ODS note above. You can review the full ingredient label or visit the Ultra Bann shop; first orders include free US shipping and a 60-day money-back guarantee.
Frequently Asked Questions
Is it bad to work out on an empty stomach?
Not for everyone. Light or short sessions on an empty stomach are fine for many people. For long or hard sessions, Mayo Clinic suggests at least a light, carbohydrate based meal or a sports drink if you train within an hour of waking.[1]
How long after eating should I work out?
About 3 to 4 hours after a large meal and 1 to 3 hours after a small meal or snack, according to Mayo Clinic.[1] Small, easy snacks can be eaten closer to training if they sit well with you.
Do I need a protein shake after every workout?
No. A shake is just convenient. A regular meal with 20 to 40 g of protein within about 2 hours of training fits the ISSN guidance just as well.[2][3]
Is chocolate milk a good post workout drink?
It can be. Mayo Clinic lists low fat chocolate milk with pretzels among its post workout snack ideas because it pairs carbohydrate with protein.[1]
Should I eat protein before bed if I train?
It is optional, but the ISSN reports that about 30 to 40 g of casein before sleep increases overnight muscle protein synthesis.[3] Cottage cheese, milk and Greek yogurt are casein rich foods.
References
- Mayo Clinic. Eating and exercise: 5 tips to maximize your workouts.
- Kerksick CM, et al. International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. 2017;14:33.
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14:20.
- NIH Office of Dietary Supplements. Exercise and athletic performance supplements, fact sheet for consumers.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This article is for information only and is not medical advice.
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