Workout nutrition is full of rules, but a lot of them come down to a few numbers. This guide follows the International Society of Sports Nutrition (ISSN) nutrient timing position stand (Kerksick et al., 2017) and shows how to turn it into a simple routine.
Before training
According to the ISSN stand, the size and timing of your pre-workout meal can change how much protein you need afterwards. Carbohydrate plus protein, or protein alone, before or after training may support strength gains and body composition. In practice, a normal meal with protein and carbohydrate a couple of hours before is a sensible default.
During training
- For hard sessions longer than 60 minutes, the stand suggests roughly 30-60 g of carbohydrate per hour. This matters most past about 70 minutes.
- If you cannot take in enough carbohydrate, adding protein may help performance and glycogen resynthesis.
- During resistance training, carbohydrate alone or with protein can increase muscle glycogen and reduce muscle damage.
For a typical 45-60 minute lifting session, water is usually enough.
After training
- Take high-quality protein from right after training up to two hours afterwards to stimulate muscle protein synthesis.
- Aim for 20-40 g per dose, spaced about every 3-4 hours.
- If you need to restore glycogen within four hours, the stand lists about 1.2 g of carbohydrate per kg per hour, or about 0.8 g/kg/hour of carbohydrate with 0.2-0.4 g/kg/hour of protein.
Where supplements fit
Food covers most of this. A protein powder is a convenient way to hit a 20-40 g dose, and creatine is covered in our creatine guide. For product choices see best supplements for building muscle.
Frequently asked questions
Do I need to eat within 30 minutes after training?
The ISSN stand says high-quality protein from immediately after exercise to about two hours later stimulates muscle protein synthesis, so you have a window rather than a 30-minute deadline.
How much protein per serving after a workout?
The stand suggests 20-40 g per dose, with doses spaced about every 3-4 hours.
Do I need carbohydrate during a one-hour lifting session?
The stand recommends 30-60 g per hour mainly for high-intensity sessions beyond 60 minutes, and most useful beyond 70 minutes. A normal one-hour lifting session usually does not need it.
References
- International Society of Sports Nutrition position stand: nutrient timing (Kerksick et al., 2017)
- Exercise and Sport Nutrition Lab: Latest ISSN nutrient timing guidelines published
- Kerksick CM et al. (2017). International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. PubMed 28919842
General information, not medical advice. Last updated 27 October 2026. This post replaces our older pre/intra/post supplementation guide.
