How to Optimize Your Nutrition for Peak Workout Performance

💪 Want to boost your workout performance? Knowing what and when to eat can help you get the best results.

✅ Before your workout: meal timing is key.

🍉 If you have less than 1 hour: go for quick-digesting carbs like fruits, smoothies, or cereal bars. Add fast-digesting, fat-free proteins like protein powder, low-fat yogurt, or egg whites to avoid stomach discomfort.

🧇 If you have 2-4 hours: you can eat carbs, proteins, and even some fats since you have more time to digest (less time means less fat, as it slows digestion). For example: oatmeal with yogurt and nut butter, bread with cheese/egg/chicken, corn tortillas with tuna.

✅ During your workout: hydration is crucial for recovery and performance. For workouts around 1 hour, water is enough. For longer, intense sessions, replenish with quick-absorbing carbs and electrolytes. Examples: sports drinks, gummies, maltodextrin/amylopectin supplements, dried fruits, gels.

✅ After your workout: eat carbs to replenish glycogen stores and protein to repair muscle. No need to rush: studies show spreading protein intake over 4-5 meals a day and meeting daily requirements offers the same benefits.

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