Meal Timing Planner
Plan your optimal meal timing and nutrient schedule for workouts and daily performance
Plan Your Meal Timing Schedule
Your Personalized Meal Timing Plan
Optimal Meal Schedule
Workout Nutrition Timing
Detailed Daily Schedule
Meal Composition Guidelines
Timing Tips & Best Practices
About Meal Timing
Meal timing plays a crucial role in optimizing performance, recovery, and body composition. When you eat can be just as important as what you eat, especially around workouts.
Key Principles of Meal Timing
- Pre-Workout Nutrition: Fuel 1-3 hours before exercise
- Post-Workout Nutrition: Recover within 30-60 minutes after exercise
- Protein Timing: Distribute protein evenly throughout the day
- Carb Timing: Time carbs around workouts for optimal performance
- Meal Frequency: Eat every 3-4 hours to maintain energy
Pre-Workout Guidelines
- Eat 2-3 hours before intense exercise
- Focus on easily digestible carbs
- Include moderate protein (10-20g)
- Limit fat and fiber to prevent digestive issues
- Hydrate well before exercise
Post-Workout Guidelines
- Consume protein and carbs within 30-60 minutes
- Aim for 20-40g protein for muscle synthesis
- Include carbs to replenish glycogen
- Ratio 3:1 or 4:1 carbs:protein for endurance
- Continue hydration and electrolyte replacement
Goal-Specific Timing
- Muscle Gain: Higher protein, carbs around workouts
- Fat Loss: Time carbs around workouts, protein throughout
- Endurance: Carb loading before, recovery after
- Strength: Protein focus, strategic carb timing