Your Cart
nutrition timing

Nutrition Timing for Muscle Growth: When and What to Eat Around Workouts

You cannot get concrete without the properly timed steps of mixing, pouring, and shuttering.  

And so it works for the human body too. 

Properly timed meals can provide the necessary nutrients to fuel your training, promote muscle protein synthesis, and enhance recovery. 

Here, Gympharmacy explores the concept of nutrition timing for muscle growth, discussing the best times to eat before and after workouts and the ideal macronutrient composition to support your fitness goals. 

Understanding nutrition timing can help you make the most of your training efforts and achieve your desired muscle-building outcomes.

Pre-Workout Nutrition:

  • Timing: Consume a balanced meal or snack 1 to 3 hours before your workout to provide your body with a readily available source of energy during exercise.
  • Macronutrients: Opt for a combination of carbohydrates and protein to fuel your muscles and prevent muscle breakdown during exercise.
  • Examples: A banana with a tablespoon of nut butter, a turkey sandwich on whole-grain bread, or a protein smoothie with fruits and Greek yogurt. Nutrition drinks are especially easy to consume, prepare, and even purchase at a nearby or online nutrition store

Intra-Workout Nutrition:

  • Hydration: Stay hydrated during your workout by sipping water or a sports drink containing electrolytes, especially during prolonged or intense sessions.
  • Simple Carbs: For extended endurance workouts, consider consuming easily digestible sources of carbohydrates like energy gels or sports drinks to maintain energy levels.

Post-Workout Nutrition:

  • Timing: Consume a protein-rich meal or snack within 30 minutes to an hour after your workout to maximize muscle protein synthesis and recovery.
  • Macronutrients: Include a combination of high-quality protein and carbohydrates to replenish glycogen stores and promote muscle repair and growth.
  • Examples: Grilled chicken with quinoa and steamed vegetables, a turkey wrap with whole-grain tortilla and veggies, or a protein shake with almond milk and a banana.

Protein Intake for Muscle Growth:

  • Aim for an adequate protein intake throughout the day, spread across meals and snacks, to support muscle protein synthesis.
  • The general guideline is to consume about 1.2 to 2.2 grams of protein per kilogram of body weight daily, depending on activity level and individual needs. 
  • You can always boost this with whey protein foods, casein protein foods, and other protein supplements available at an online pharmacy store like Gympharmacy.  


  • Stay well-hydrated throughout the day, not just during workouts, to support overall health and performance.
  • Dehydration can impair exercise performance and hinder muscle recovery, so aim to drink water regularly.

Listen to Your Body:

  • Pay attention to how your body responds to different nutrition timing strategies and adjust accordingly.
  • Individual preferences, tolerance, and specific training goals may influence your ideal nutrition timing.


Nutrition timing is a valuable tool to optimize muscle growth and enhance the results of your workouts. By consuming balanced meals and snacks before and after exercise, you can provide your body with the necessary nutrients to fuel your training, support muscle recovery, and promote muscle protein synthesis. 

Within this process of bodybuilding nutrition, remember to prioritize hydration and maintain an adequate protein intake throughout the day. Listen to your body’s cues and adjust your nutrition timing based on your individual needs and training goals. 

With the right nutrition timing, you can unleash the full potential of your workouts and achieve your desired muscle-building outcomes.

Leave a Reply
Gympharmacy’s main goal is to provide its customers with material that has been peer-reviewed, is reliable, and trustworthy. However, the information provided here should not be used in place of professional medical advice. The material presented here is solely for educational purposes. This list may not include all possible adverse effects, medication interactions, cautions, or alerts. Please see your doctor with any questions you have about an illness or medication. We seek to supplement rather than replace the doctor-patient connection.