Meal Timing for Performance

When it comes to maximising exercise performance and recovery, the importance of meal timing cannot be overstated. I’ve seen firsthand how strategic nutrition timing can significantly impact gut comfort, appetite management, and fueling efficiency. While meeting your energy demands with appropriate calories and quality macro/micronutrients is foundational, timing those meals is crucial for optimising performance. Poor meal timing can manifest in stitches, cramps, nausea, vomiting, and excessive hunger which can all have negative impacts on performance.  

What is meal timing?

Meal timing is the term given to the structure or timing of any meals or nutrients across the day to give optimum results in your preferred goal. 

How important is it? 

Appetite Management

Proper meal timing can help manage your appetite and ensure you’re fueling your body adequately without overeating or undereating.

Some people prefer to have six small meals daily, because it keeps them full and satisfied throughout the day, rather than needing to go 3 – 6 hours without eating. Eating balanced meals at regular intervals helps maintain stable blood sugar levels, which can prevent extreme hunger and energy crashes. For athletes eating 4 to 5 meals a day is a good guide but finding a structure you can adhere to is what matters most. 

Performance

Meeting your energy demands with appropriate calories is the foundation of fueling performance. However, the timing of these calories is just as critical for optimising energy levels and exercise capacity. If you have ever felt heavy on your feet, got a stitch or felt hungry during exercise, this can be down to the timing of your meals. To perform at your best, your body needs a steady supply of energy. Consuming carbohydrates before and during exercise ensures that your muscles have the glycogen they need for sustained performance. This is particularly important for endurance athletes who rely heavily on glycogen stores.

As general recommendations:

It takes about 4 hours for carbohydrates to be digested and begin being stored as muscle and liver glycogen. Your last large meal before high-intensity exercise should therefore be 2-4 hours before. This is to ensure your food is well-digested and won’t cause any stomach discomfort during exercise.

This meal should be balanced with a source of carbohydrates, protein, some fat, and fruit/veg.

A well-timed pre-workout snack can prevent excessive hunger during your workout and help you avoid overeating afterwards. Research has also indicated that ingesting a light carbohydrate snack 30 to 60 min prior to exercise serves to increase carbohydrate availability toward the end of an intense exercise bout. This snack should be high carb and low fibre. If you are doing low-intensity exercise or resistance sessions this step is not required.

What if you exercise in the morning?

A common question we get asked is: “I train at 5/6 am, do I need to eat before? This depends. If your performance is a priority and you are doing high-intensity/long-duration exercise we would recommend having some source of carbs before you train. Eg a banana, a glass of OJ, a slice of toast. This is to prime your performance and minimise the risk of you hitting the wall or intensity dropping off. If you are doing low-intensity/strength-based training having something before is not essential. 

The size of your meal will depend on the time you have until you train. 

• <1 hour: a small carbohydrate snack. 
• >1-2 hours: a small meal 
• If you struggle to tolerate anything early morning, having an extra portion of carbs at your dinner the day before is recommended.

During Exercise:

• For sessions under an hour, water is usually sufficient. For longer sessions, consuming 30-60 grams of carbohydrates per hour can help maintain energy levels without upsetting your stomach. Sports drinks, gels, or energy bars are practical options.

Post-Exercise Nutrition

Post-exercise nutrition is crucial for recovery and muscle repair. Consuming protein shortly after exercise helps to stimulate muscle protein synthesis, while carbohydrates replenish glycogen stores. Aim for a 3:1 ratio of carbohydrates to protein for optimal recovery.

If you struggle with your appetite after exercise opt for a snack within 30minutes of finishing. Liquid sources can be a good place to start. For example: Flavoured milk, smoothies, sports drinks. This snack should be followed by a balanced meal 2-3 hours after with a source of carbohydrates, protein, and fruit/ veg. 

Protein timing 

Protein timing is less important than carbohydrate timing, but should still be a focus of your performance nutrition plan. The goal of this strategy is to provide essential amino acids (in the form of food, or whey) to the damaged (hypertrophied) muscle tissue so that it can synthesise new tissue. You see, the buildup of muscle is a constant process, that is being resisted by continuous muscle breakdown. When we exercise, the level of breakdown will surpass that of buildup, unless we consume adequate protein across the course of the day. The best way to split your protein intake is by distributing it evenly across the day in 3-5 protein feedings. This will allow for optimal protein synthesis and help keep you fuller for longer.

Sleep 

Structuring your meals at specific times can help to improve your sleep quality as well as the time it actually takes to fall asleep. Aim to eat no less than two hours before bed time, making sure your meal is protein and fat-based, with little refined carbs (processed, white, carbs) – wholegrains are fine! When you train in the evening you may need to compensate by having 2 smaller meals like a smoothie and a snack for recovery.

Meal timing is a key component of a successful nutrition strategy. People have different responses to meal timing and composition. It is important to experiment and find what works best individually, considering factors like digestive comfort is key. Reflect on your process, keep asking yourself what worked for you and what didn’t. Keep reassessing and refining your process until you have your best practice plan