Fuel the Machine
What you eat before and after training isn't an afterthought — it's the difference between breaking down muscle and building it. This is your complete nutrition playbook.
Your pre-workout meal is your body's fuel tank. The goal: load glycogen stores for sustained energy, prime amino acid availability so muscles don't cannibalize themselves, and stay light enough that blood flow goes to your muscles — not digestion.
Timing windows
Macro targets (pre-workout)
For a 180–200lb lifter targeting hypertrophy, aim for these approximate ranges 2–3 hours before training.
Best pre-workout foods — tap any card to learn more
Pro tips
Avoid high-fat meals close to training. Fats slow gastric emptying, meaning nutrients are still sitting in your stomach when your muscles need blood flow. Keep fats low within 90 minutes of training.
Don't train fasted if your goal is maximum muscle growth. While fasted cardio has its place, heavy resistance training fasted elevates cortisol and accelerates muscle protein breakdown.
Caffeine is your legal edge. 3–6mg per kg bodyweight consumed 45–60 minutes before training has robust evidence for improving strength, endurance, and focus — but avoid it within 8 hours of sleep.
The post-workout window is when your muscles are primed to absorb nutrients like a sponge. Muscle protein synthesis (MPS) is elevated, glycogen stores are depleted, and your cells are insulin-sensitive. Get this wrong and you blunt the anabolic response.
The anabolic window — how urgent is it?
Macro targets (post-workout)
Post-workout, shift the balance — fast protein + higher carbs to spike insulin and shuttle nutrients into depleted muscle cells.
Best post-workout foods — tap any card to learn more
Sample full-day meal schedule
Hydration tracker
You lose 1–2% of body weight in water during intense training — enough to impair performance. Aim for ~1oz of water per lb of bodyweight per day on training days. Track your intake below.
Pro tips
Leucine is the trigger. Of all amino acids, leucine is most responsible for activating mTOR — the anabolic signaling pathway. Make sure your post-workout protein source is leucine-rich: whey, eggs, and chicken are top choices. Aim for 2.5–3g leucine minimum.
Creatine goes here. Taking creatine monohydrate post-workout (5g) shows marginally superior results to pre-workout timing in some studies. Pair it with your carb-and-protein meal for maximal uptake.
Sleep is the real anabolic window. GH release and MPS both peak during deep sleep. A casein protein shake (30–40g) before bed provides a slow 7-hour amino acid drip that maximizes overnight recovery.
Use this guide as your foundation, then dial in your personal calorie targets, training schedule, and food preferences to build a plan that actually sticks.
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Disclaimer: The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.