Sports & Performance Nutrition
Meal Timing Around Workouts: Pre and Post Nutrition
The "anabolic window" is mostly myth—but meal timing still matters. Here's what the research actually says about eating around your training.
Protein Requirements by Sport: How Much Do You Actually Need?
A sprinter doesn't need the same protein as a marathon runner. Here's the evidence-based breakdown of protein needs across different athletic demands.
What to Eat Before a Workout (and When)
Eat a balanced meal 2-3 hours before training, or a small carb-focused snack 30-60 minutes before — protein and fat slow digestion, so keep them moderate pre-workout.
What to Eat After a Workout for Maximum Recovery
Post-workout nutrition should prioritize 20-40g protein plus 0.5-1g/kg carbs within 2 hours — the "anabolic window" is wider than you think, but don't skip the meal entirely.
How Dehydration Kills Your Performance (and How to Fix It)
Losing just 2% of body weight in sweat reduces strength by 10-20% and endurance by up to 30% — and most athletes start their workout already dehydrated.