Timing Your Nutrition (When to Eat)
There is a myth to the anabolic window.
Last week, we went over how what you eat can determine the outcome of your training.
But the body does not operate on a flat line. Your physiological needs change throughout the day. While total intake matters most, when you deliver the materials can influence how effectively they’re used.
Here is some of the understanding of the science of nutrient timing.
The Myth of the “Anabolic Window”
For years, people obsessed over the anabolic window — the idea that you had to drink a protein shake within 30 minutes of dropping the weight or the workout was wasted.
We now know this is largely incorrect.
For muscle strength and growth, the total amount of protein you eat over the day matters far more than the exact minute you drink a shake.
If you eat a meal containing protein 1–2 hours before the gym, those amino acids are still circulating in your bloodstream when you finish training. In practice, you have a flexible “bookend window” of several hours around your workout, not a strict 30-minute deadline.
If you eat lunch at 3:00 PM and train at 5:00 PM, you do not need to sprint for a shake at 6:00 PM. You can go home and eat a solid dinner at 7:00 PM without losing progress.
Timing can help, but it doesn’t override total intake.
The Nuance: Fasted Training
Fasted training (for example, early morning sessions with no food beforehand) is often misunderstood.
Training itself is catabolic — fed or fasted — and that’s normal. Fasted training does not suddenly cause muscle loss, nor does it require panic-level nutrition timing.
However, fasted sessions do change the context:
You begin with lower liver glycogen
There are no circulating amino acids from a prior meal
Post-workout nutrition becomes more important, though not urgent to the minute
The Strategy:
If you train fasted, aim to eat a protein-containing meal soon after training (roughly within 1–2 hours).
Including carbohydrates alongside protein supports recovery, replenishes glycogen, and improves adaptation.
You do not need to consume protein immediately to “stop catabolism,” but delaying food for many hours is suboptimal.
In short:
No panic. Just don’t skip the recovery meal.
Example: If you train fasted in the morning, there’s no need to rush for a shake the moment you finish — but you do want to eat soon after. Within the next 1–2 hours, a simple whole-food meal could look like eggs with roasted potatoes and vegetables, plain Greek yogurt with berries and nuts, or salmon with rice and sautéed greens. The goal isn’t perfect timing — it’s providing enough protein and carbohydrates from real foods to support recovery and adaptation after training.
Pre-Workout: The Fuel
The goal of pre-workout nutrition is availability: having energy and amino acids in your system when training begins.
The Strategy:
1–2 hours before training:
Eat a balanced meal with protein and carbohydrates. This improves performance and reduces the importance of precise post-workout timing.
30 minutes before (if needed):
If you haven’t eaten for several hours, a small, easily digestible source of carbohydrates (like fruit) can help fuel the session.
Protein Pacing and Absorption
There is a persistent myth that the body can only absorb a limited amount of protein at once and that anything beyond that is wasted.
This is false.
Your body will absorb protein from a large meal — it simply takes longer to digest. Amino acids not immediately used for muscle repair are still valuable and are used for hormones, enzymes, immune function, and tissue maintenance.
That said, distribution is an optimization strategy, not a requirement.
The Strategy:
Hit your daily protein target first. This matters most.
If it fits your lifestyle, spreading protein intake across the day (roughly 30–40g every 3–5 hours) can create multiple opportunities for muscle protein synthesis.
If you prefer fewer, larger meals, that can still work.
Consistency beats perfection.
Hydration
This is one of the simplest factors and one of the most ignored.
Muscle tissue is roughly 75% water. Even mild dehydration can reduce performance and increase perceived effort.
You do not need to force fluids aggressively.
The Strategy:
Start hydrated:
A simple check is urine color (pale yellow is ideal).
During training:
Drink to thirst. Bring water and sip as needed. Your thirst mechanism is highly effective.
Consistency beats perfection.
Protein distribution is an optimization strategy, not a requirement.
A Note on Stress
You can eat the right foods at the right times, but if your body is in a state of chronic stress, it won’t use them effectively.
Stress shifts the nervous system into fight-or-flight mode, which suppresses digestion and nutrient absorption. Food eaten under constant stress is not processed the same way as food eaten in a relaxed state.
Next week, in the final part of this series, we’ll cover how stress directly impacts body composition and why relaxation is a physiological necessity, not a luxury.
Stop Guessing, Start Getting Real Results
If you want to stop guessing and start understanding what your training and nutrition are actually doing, this is where data matters. At Thunder & Lightning, we use the EVOLT 360 body composition scan to track what the scale can’t show you: muscle mass, fat mass, balance, and real changes over time. This allows us to connect the dots between your training, your nutrition, your recovery, and your results.
EVOLT scans are included in our No Sweat Intro for new members and in goal reviews every 60-90 days for current members, so we can make informed decisions instead of chasing trends. If you’re ready to build strength, improve body composition, and play the long game the right way, book a consultation and let’s set your foundation properly.