Nutrient Timing Without the Fuss
Fueling Performance Series, Part 3
You’ve probably heard this one before:
“Eat every 2-3 hours to boost metabolism.”
Cool idea. Terrible strategy—especially if you’re busy, active, or want to simplify your life, not complicate it.
The real secret?
It’s not about eating more often.
It’s about eating the right things at the right times.
Timing Isn’t About Rules. It’s About Rhythm.
Your body has natural peaks and valleys in energy, output, and recovery.
Smart nutrient timing just means aligning what you eat with what you’re doing.
You don’t need a stopwatch.
You just need to match fuel to function.
Here’s What That Looks Like in Real Life:
🕑 Pre-Training Fuel (60–90 min before)
Goal: Prime energy, reduce fatigue, support intensity.
What to eat: Easily digestible carbs + a bit of protein
🍚 Rice cakes + nut butter
🍌 Banana + whey shake
🥪 Half sandwich + lean turkey
📌 Avoid high fats or fiber—they slow digestion and can leave you heavy.
💪 Intra-Workout Fuel (for longer/intense sessions)
Goal: Sustain energy, support endurance.
Use only if: Training >75 min or very high intensity
What to eat: Quick carbs + hydration
🚰 Water + electrolytes
🧃 Sports drink or juice
🍯 Honey + salt packet
🕒 Post-Training Fuel (within 30–60 min)
Goal: Replenish glycogen, kickstart recovery
What to eat: Carbs + quality protein
🍚 Rice + chicken or eggs
🥤 Protein shake + fruit
🥔 Sweet potato + salmon
📌 Avoid delaying this—especially if you’ve trained fasted or hard.
🧘 Rest Day Fueling
Goal: Support recovery without overloading
What to adjust:
Slightly reduce carbs if volume is low
Keep protein consistent
Add more color (veggies, berries, micronutrients)
Eat slower, not less
The 3R Rule for Timing Meals
If you remember nothing else, use this:
1. Ready:
Fuel before the work—carbs + protein = ready body, ready brain.
2. Refuel:
Eat after the work—carbs + protein = faster recovery.
3. Regulate:
On rest days—adjust portions, not quality.
Not Eating on Time? Here’s What Happens:
You hit the wall mid-session
You recover slower (soreness lingers)
You get snacky or moody later in the day
You under-eat during the day, then over-eat at night
Your body stays in “repair mode” longer = more stress, less output
Make This Work for You:
📌 Busy morning training?
Have a liquid shake before + full meal after.
📌 Late evening sessions?
Front-load your day so you’re not catching up post-session.
📌 Short workouts?
No intra-fuel needed. Just eat well before + after.
Coming Up Next:
👉 Blog 4: The Performance Plate Method (Your Nutrition Compass)
Because your training changes day to day—and so should your plate.
Want a done-for-you meal timing plan?
We build custom fueling maps based on your life, stress, training volume, and recovery goals.
[Book your Nutrition & Recovery Assessment here →] (insert link)
