Experts Advise on Optimal Eating Times Around Workouts for Performance and Muscle Gain

The age-old question of whether to eat before or after training is settled by expert consensus: both timing and composition matter significantly for athletes aiming to maximize performance and muscle growth. El País, reporting from Uruguay, delves into the science behind pre- and post-workout nutrition, drawing on insights from institutions like the Cleveland Clinic and Johns Hopkins University. The key takeaway is that pre-exercise meals provide essential energy to sustain effort and prevent fatigue, while post-exercise nutrition is critical for muscle repair and replenishing energy stores. Sports dietitian Kate Patton recommends a balanced meal rich in complex carbohydrates and lean protein three to four hours before training, advising against excessive fats and fiber to avoid digestive discomfort. For those pressed for time, a light snack an hour before can suffice. The article also stresses the importance of hydration, recommending at least half a liter of water in the hour leading up to a workout. Post-exercise, the window between 15 to 60 minutes is deemed crucial for initiating muscle protein synthesis and recovery, with a combination of carbohydrates and protein being ideal. El País emphasizes that while general guidelines exist, individual responses vary, and listening to one's own body is paramount. This nuanced approach, focusing on planned, balanced nutrition around exercise, is presented as fundamental for a healthy lifestyle.

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ingesting food before physical activity helps sustain energy and prevent fatigue, while post-exercise nutrition is fundamental for repairing muscle and replenishing reserves.