Pre- and Post-Workout Nutrition
Fueling for Performance and Recovery
You dedicate time and effort to showing up for your workouts — but are you putting the same thought into how you fuel your body before and after training? What you eat is important, but when you eat can make a big difference in your energy, recovery, and long-term results.
At Hill Country MVMT, we want our members to understand how to fuel well without overcomplicating things. Let’s break down the basics of pre- and post-workout nutrition so you can feel strong, recover faster, and keep making progress.
Why Meal Timing Matters
Think of meal timing as giving your body the right tools at the right time. Carbohydrates provide energy, while protein helps build and repair muscle. Eating strategically around your workouts can:
Boost energy and stamina during training
Reduce muscle breakdown
Support recovery and muscle growth
Regulate hunger and cravings later in the day
Pre-Workout Nutrition: Energy In, Performance Out
Your pre-workout meal or snack is about fueling your training without weighing you down.
Carbohydrates = Energy
Carbs are your body’s preferred energy source. A carb-focused snack before training can help preserve stored energy and keep your stamina up — especially for workouts over an hour.
Protein = Protection
Adding protein before training gives your body a supply of amino acids to minimize muscle breakdown.
Timing Tips
1–3 hours before: A balanced meal with carbs + protein, light on fat.
Example: turkey sandwich + fruit.30–60 minutes before: A lighter, easy-to-digest snack.
Examples: banana with Greek yogurt, rice cake with nut butter, or applesauce with whey protein.
💡 From Dr. Gabrielle Lyon: If you’re training first thing in the morning, a smaller dose of protein (10–20g) is enough to give your body a bump in muscle protection. If you’re training later in the day, aim for 30–50g of protein in your pre-workout meal.
Post-Workout Nutrition: Recover, Rebuild, Refuel
Your post-workout meal is where recovery happens. Both men and women benefit from protein and carbs after training — but the timing matters more for women.
Women: Narrow Recovery Window
Research from Dr. Stacy Sims shows that women have a shorter recovery window than men. To maximize performance, glycogen replenishment, and muscle repair, women should prioritize eating within 30 minutes of finishing a workout.
What to aim for:
Protein: 25–30g of high-quality protein (whey, eggs, dairy, lean meat)
Carbohydrates: 30–40g simple or complex carbs (fruit, rice, potatoes)
Example: protein shake + banana, or chicken with rice.
For peri- and post-menopausal women, this window is just as important, but the focus should also be on higher total daily protein (1.8–2.2 g/kg/day) to offset age-related anabolic resistance and preserve lean muscle.
Men: A Bit More Flexibility
Men also benefit from eating protein + carbs soon after training, but their recovery window is longer. Waiting up to 1–2 hours typically won’t negatively affect recovery. Still, eating sooner supports faster glycogen replenishment and muscle repair.
What to aim for:
Protein: 20–40g high-quality protein
Carbohydrates: 40–60g depending on training load
Example: lean beef + sweet potato, or Greek yogurt with oats + berries.
What About the “Anabolic Window”?
You may have heard that you must eat right after training or risk losing your gains. While research shows your total daily intake matters most, the timing nuances above highlight how fueling soon after training can be especially important for women — and beneficial for everyone.
Practical Tips for Busy Schedules
Plan ahead: Keep protein bars, shakes, or fruit handy so you’re never caught without fuel.
Meal prep: Cook proteins and carbs in bulk for grab-and-go meals.
Listen to your body: Some people feel great with a shake before training, others prefer whole foods after. Find what works for you.
The Bottom Line
Pre- and post-workout nutrition doesn’t need to be complicated. Focus on:
Carbs before to fuel performance
Protein + carbs after to support recovery
Women: Refuel within 30 minutes
Men: Refuel within 1–2 hours
Consistency is more important than perfection — and your body will thank you for fueling it well around your workouts.
At Hill Country MVMT, we guide members through nutrition as part of our coaching process, because fueling well is just as important as training hard. If you’re ready to take the guesswork out of your nutrition and learn exactly how to eat for your goals, our Nutrition Coaching program can help.
👉 Book a Free No Sweat Intro to talk with a coach and build a plan that fits your lifestyle.
