Nutrition timing for men around workouts clarified

A practical look at expert guidance on pre and post workout meals for men.

Nutrition timing for men around workouts to maximize training

Two nutrition experts outline what men should eat before and after workouts to support energy, performance and recovery. Before exercise, men with more lean muscle mass may benefit from about 20 g of protein and 40–60 g of carbohydrates 30–60 minutes before training. They warn against large, protein-heavy meals before a session, which can slow digestion and cause sluggishness. Hydration matters too, with about 500 ml water 30–60 minutes before training, especially in warm weather. The guidance notes that men may require more protein overall, but timing and digestion are key.

After exercise, the window for refueling is flexible for men, extending up to two to three hours, but sooner is better for recovery. A target of 20–30 g of protein and 50–60 g of carbohydrates is recommended, especially after resistance training. For men over 50, a focus on leucine-rich proteins is advised to help counter age-related muscle loss. Foods to avoid include high-fat meals before training and high-fiber foods like beans and cruciferous vegetables that can cause bloating. After training, high-sugar snacks without protein are discouraged because they spike blood sugar without supporting muscle repair. Hydration remains essential after workouts as well.

The article translates sports nutrition into practical rules, emphasizing timing and balance rather than vague promises. It highlights clear targets and age considerations, which can help readers plan workouts with less guesswork. Yet the guidance could benefit from acknowledging individual differences in metabolism, schedule constraints, and dietary preferences that influence how people implement these tips.

Another nuance is the focus on men’s needs as distinct from women’s, which raises questions about inclusivity and how guidance might translate to non-binary or other groups. The piece also leans on branded experts, which adds credibility but can blur lines between medical advice and marketing. Overall, the guidance offers a useful baseline while inviting readers to adapt it to their own bodies and lives.

Highlights

Nutrition is personal; tailor timing and portions to your life, not a universal rule.