https://www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates
Timing your meals around your workouts is important! If you eat too close to a workout, you could feel sick and not be able to perform your best during the workout.
Pre-workout meals: 1-3 hours before workout
– lots of lean protein
– carbohydrates (simple and complex)
– should not have fat, as this slows digestion
Post-workout meals: 0-2 hours after workout
– lots of lean protein
– carbohydrates (simple and complex)
– should not have fat, as this slows digestion
Other meals: 4-5 hours before/after workout
– protein (40% of meal)
– complex carbohydrates (30% of meal)
– healthy fats (30%)
For an explanation of simple and complex carbs, read this article.
