Food timing does not have to be perfect, but a little planning can improve energy and recovery.
Before a Workout
If you train in the morning, a small snack with carbs and a bit of protein works well (banana + yogurt, toast with peanut butter, or a small protein shake). If you train later, a normal balanced meal 1.5–3 hours before is usually enough.
After a Workout
Aim for protein plus some carbs within a few hours. Chicken and rice, eggs and toast, Greek yogurt with fruit, or a protein shake plus a banana are all fine.
What Matters Most
Total daily protein and overall calorie balance matter more than perfect timing. Use pre/post meals as support, not stress.
Practical Tip
If you feel low energy during workouts, try a small carb snack 30–60 minutes before. If recovery feels slow, check your daily protein first.
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— Ao Yin (@AoYin_Lau) September 2026
