Nutrition Timing Is Overrated

Eat this, not that.
Wait, now you can eat that, but only before 2pm with exactly 30 grams of protein.

Actually, forget that.
Just eat whatever you want.
Genetics trump everything anyway.
But definitely fast once a week.
And take these seven supplements.

Nutrition advice changes every month.
Everyone has an opinion.
Most of it contradicts the last thing you read.

Should you eat before training?
What about after?
Supplements, which ones actually work?
Does timing matter?
Does any of this even fucking matter? Cause, remember…genetics!

Here's what actually matters when it comes to food and training.

Before we talk about pre-workout meals and anabolic windows, let's get one thing straight.

Food = Fuel

Total daily intake of protein, fat, carbs, and overall calories matter more than timing and anything else.

The fitness industry wants you obsessing over the 2-hour window around your workout because that's where they sell supplements.
But your body doesn't work in 2-hour windows.
It works in 24-hour cycles.

• If you're an elite athlete training 2x per day? Yes, nutrient timing matters.
• You're an endurance athlete doing long sessions? Yes, intra-workout carbs help.
• You, lifting 3-4x per week for 60 minutes? Timing is the least of your concerns.

Focus on total daily intake first.

Your muscles are primed for growth and recovery for an entire day after training.
Eating protein within 30 minutes post-workout isn't wrong. But it's not magic either.

Don't stress it. Just eat within a few hours.

Get your macros right.

Protein: 0.7-1g per pound of bodyweight.
Fat: 0.3-0.5g per pound of bodyweight.
Carbs: More active = more carbs. Less active = fewer carbs.

Why Each Macro Matters

Protein keeps you full, repairs muscle, preserves lean mass (especially in a deficit).
Carbs provide quick energy for training, replenish glycogen, improve recovery.
Fat supports hormone production, brain function, vitamin absorption (A, D, E, K), and provides sustained energy.

The Pre-Workout Window

You don't need to eat exactly 30 or 90 minutes before training.
1-3 hours before usually works, but that range depends on:

• How much you're eating (bigger meal = more time needed)
• How your stomach handles food (some people can train 30 minutes after eating, others need 3 hours)
• What you're eating (carbs digest faster than fat)

Trial and error. That's it.

You need energy to train hard.
That's the whole point of pre-workout nutrition.

Eat something light and easily digestible.
Carbs for quick energy.
Moderate protein.
Low fat and fiber (they may slow digestion and can cause stomach issues).

Real Fuel (When There's Time)

• PB + J
• Cottage cheese + berries
• Japanese sweet potato + cottage cheese
• Greek yogurt + granola
• Banana + peanut butter
• Oatmeal + egg whites + berries on top
• Rice cakes + almond butter + banana

On the Fly (Less Real, Still Works)

• Protein bar (find the ones with the least shit in them)
• Protein shake + berries (I use Naked Protein)
• Cookie + a Chomp stick (the fuck-it option)
• Electrolyte drink + half a protein bar
• Greek yogurt + banana

Some people train better fasted.
Some people crash halfway through.
It's individual.

When fasted training works

• Morning workouts, short sessions (under 60 minutes)
• Fat loss phases
• You've adapted to it over time and feel fine

When fasted training is stupid

• Long sessions (90+ minutes)
• High-intensity work (sprints, heavy lifts, HIIT)
• When trying to build strength
• You feel weak, dizzy, or performance drops

Try it. If performance suffers, eat something.
If it doesn't, keep doing it.

You trained hard.
Now's not the time for "whatever's in the fridge."
Your body's primed. Feed it right.

Whole Foods > Everything

• Grilled chicken + rice + avocado
• Salmon + sweet potato + spinach
• Eggs + sourdough bread + fruit
• Ground beef + quinoa + roasted veggies with a drizzle of olive oil
• Greek yogurt + berries + almond butter
• Bagel + smoked salmon + cucumber/tomato
• Tuna salad + rice cakes + fruit
• Turkey + quinoa + arugula salad
• Smoothie: whey + banana + peanut butter + spinach
• Bison or lean steak + roasted sweet potato

Fast Options (If You're On the Move)

• Protein shake + banana or oats
• Tuna packet + crackers + fruit
• Rice cake + nut butter + scoop of whey in water
• Chocolate milk (old school works)
• Protein bar (clean brands only)
• Cottage cheese + fruit + drizzle of honey
• Hard-boiled eggs + apple + almonds

How Much Is Enough?

You don't need to count every gram.
But ballpark matters.

Protein
A palm-sized portion post-workout.
Prioritize leucine-rich sources: whey, eggs, meat.

Carbs
A fist-sized portion of rice, potatoes, fruit, or oats.
Replenishes glycogen, blunts cortisol, speeds up recovery.
Endurance athletes or two-a-day lifters: double the carbs.

Fats
A thumb-sized portion of fat (nuts, avocado, olive oil) if you want longer-lasting satiety.

Your post-lift window isn't "magic."
But within 60–90 minutes is smart.
Fuel = faster recovery, better gains, fewer cravings later.

My view on supplements is, if you're deficient in something (get a blood test and check), then take the supplement to become sufficient.
Otherwise, you probably just pee it out.

But if you must take something, these have some merit:

Caffeine
Quick energy grab. 100-200mg pre-workout.
That's a cup of coffee.

Protein Powder
Whey digests fast (good post-workout).
Casein digests slow (good before bed).
If you hit your protein target with whole food, you don't need it.
But it's convenient.

Creatine
Actually works. 5g per day.
Take it whenever. Timing doesn't matter.
Backed by decades of research.

Everything else is just noise.

What you eat before and after training should match what you're trying to accomplish.

Pre-Workout
Minimal. Light carbs if needed for energy (banana, rice cake).

Post-Workout
Protein-focused, moderate carbs, low fat.
Keep total calories in check.

Why: You're in a deficit. You want to preserve muscle. Prioritize protein, keep carbs moderate for recovery, don't overeat post-workout thinking you "earned it."

Pre-Workout
Carbs + protein. Fuel the session so you can lift heavy.

Post-Workout
Protein + carbs. Replenish glycogen, kickstart recovery, build muscle.

Why: You're in a surplus. You need energy to train hard and calories to grow.
Don't skimp on carbs.

Pre-Workout
Carbs for energy. Timing depends on session length.
Longer sessions = more carbs.

Post-Workout
Recovery-focused. Protein + carbs.
Match intake to training volume.

Why: You're optimizing performance, not aesthetics.
Fuel properly so you can perform at your best.

More important than any supplement.
And most people suck at it.

How Much
Half your bodyweight in ounces per day.

200 lbs = 100 oz of water per day.

More if you're training hard, sweating a lot, or it's hot outside.

Electrolytes
If you're training under 90 minutes, you don't need them. Water is fine.

If you're doing long sessions (2+ hours), sweating heavily, or training in the heat, add electrolytes. Sodium, potassium, magnesium.

Signs You're Dehydrated

• Thirst (duh)
• Dark urine
• Headache
• Fatigue during training
• Decreased performance

Dehydration kills performance faster than skipping your pre-workout meal.
Drink water.

Total daily intake matters more than timing.
Eat light before. Protein + carbs after.
Don't stress the exact window.

Hydrate. Sleep. Be consistent.

If you're eating like shit 23 hours a day, your pre-workout shake won't save you.
Fuel like you train. With intention.

Train Hard.
Think Deep.
Live with Intent.

— The CODE