The Uplifted Insider

“Don’t let perfect be the enemy of good.” -Voltaire

There’s A Chance You Might Be Overthinking It

Wander around any busy commercial gym and you'll be sure to see several people with shaker bottles close by, filled with liquid protein, ready to be consumed.

For decades, it has been widely believed that nutritional timing is super important. Miss your pre-workout fuel? You'll have a terrible session. Don't eat within 30 minutes after training? You can kiss your muscle growth goodbye.

I bought into these rigid rules when I first started lifting in my early twenties. I would get down on myself if I messed up the timing of things to the point where it would make me anxious. I felt that if I wasn’t being optimal, I was failing. That if I couldn’t afford protein powder one month, my gains would take a hit.

Almost 15 years later, through my experience lifting, coaching and researching, I've learned many important things. One of which is that a lot of what we've heard about pre and post-workout nutrition is massively over complicated when it comes to the needs of the general population.

Today, I want to share with you what actually matters when it comes to eating around your workouts. You'll discover what advice is worth following and how to create a practical approach to pre and post-workout nutrition that fits with your unique life.

By the end of this newsletter, you'll know exactly how to fuel your workouts without the stress and confusion that comes with most nutrition advice. Let’s get to it!

Your Pre-Workout Nutrition Questions

Let's start with what fuels you up. In other words, what do you eat before training?

The Protein Question

Here's the simple truth about pre-workout protein: it only matters if you haven't eaten any protein in the last 3-4 hours.

If you had a protein-rich breakfast at 8 AM and you're training at 10 AM? Skip the shake. Your body is still processing that meal, muscle protein synthesis is still occurring, and amino acids are circulating in your bloodstream.

But if you're training first thing in the morning or it's been hours since your last protein intake? Then yes, 30-40 grams of protein about an hour before training can be helpful.

Think of muscle protein synthesis like a factory assembly line. When you haven't eaten any protein recently, the line shuts down. Eating protein gets it running again, and training gives it the signal to work overtime. But if the line is already running from your previous meal, adding more fuel won't make that much of a difference.

There is also some nuance to this. Even if you haven’t had protein in hours, but you have a sensitive stomach or want to avoid feeling too full during your workout, you might want to consider lessening or skipping protein pre-workout. This is because protein doesn’t add anything as an energy source for your body and might fill up your stomach to a point of discomfort when combined with the carbohydrates needed for a high level workout.

Carbohydrates: The Performance Fuel

Unlike protein, carbs before training should be a priority. The research here is clear and consistent: eating carbs 15-60 minutes before your workout will improve your performance.

Here's why this matters:

• More glucose available means better workout performance

• Your muscles won't need to tap into stored energy (glycogen) as heavily

• Higher glycogen levels may improve muscle-building signals

About 30-40 grams is all you need. And don’t overcomplicate it. A banana, some oatmeal, a handful of dates, or even white rice will do the job perfectly.

You don't need expensive pre-workout carb supplements. They're usually just overpriced sugar with marketing buzz words on the label.

Fats: The Unnecessary Addition

Some people swear by eating fats before training, claiming it improves performance or fat burning. The research disagrees. While eating fat can change what your body burns for fuel, it doesn't actually improve performance.

You can include fat in your pre-workout meal if you want, but don't expect any special benefits.

Post-Workout Nutrition: What’s The Deal?

Now let's tackle the meal that creates even more debate: post-workout nutrition.

Protein: The Top Priority

After training, muscle protein breakdown rates spike. This is normal because training creates damage that needs to be repaired. But if breakdown rates stay higher than synthesis rates for too long, you won't gain muscle.

This is where post-workout protein becomes valuable. Eating 30-40 grams of protein within an hour or two after training:

• Provides leucine, which directly triggers muscle protein synthesis

• Stimulates insulin, which reduces muscle breakdown

• Gives your body the raw materials it needs for repair and growth

Studies consistently show that protein eaten after training is more effective for muscle building than protein eaten at other times.

Carbs: Helpful But Not Critical

You might have heard some say that you need carbs after training to "spike insulin " for maximum muscle growth. Like many nutrition statements, this idea is nuanced.

Adding carbs to your post-workout meal does keep insulin levels elevated longer, which helps suppress muscle breakdown. But protein alone creates enough insulin for this effect.

So where DO carbs help?

• Refilling muscle glycogen stores

• Creating that satisfying post-workout "pump" feeling

• Supporting overall energy levels

If you're training again later the same day, post-workout carbs become more important for refueling. Otherwise, they're nice to have but not essential.

The Fat Controversy

Some people claim you should avoid fat after training because it slows digestion. Others say fat doesn't matter at all.

The truth? Fat does slow down how quickly food leaves your stomach, but this doesn't meaningfully impact your results. In fact, some research suggests whole milk might be more effective than skim milk for post-workout recovery.

Eat fat if you want it, skip it if you don't. It won't make or break your progress.

The Truth About the “Anabolic Window"

Now I want to address a term that is often discussed by fitness enthusiasts. The term I am referring to is the famous "anabolic window."

For years, lifters at gyms around the globe have been of the belief that they MUST eat within 30-60 minutes after training or they'll miss out on muscle growth. This has created an entire industry of convenient post-workout products and a lot of unnecessary stress.

So let me hit you with the truth. The importance of the "window" depends entirely on when you last ate protein.

If you haven't eaten protein in 3-4 hours before training, then yes, eating relatively soon after your workout makes sense. Your body needs those amino acids to start the repair process.

If you have eaten protein within a few hours of training then the timing becomes much less critical. Your body is still processing that earlier meal, so you can eat immediately after if convenient, or wait a couple hours if that works better for your schedule.

The "window" isn't slamming shut at the 30-minute mark. It's more like a slowly closing door that stays open for a few hours. So get your protein in after your workout but if you have been consuming protein throughout the day, don’t sweat it if you consume your post-workout protein 90 mins after instead of 30 mins. The window is just not as tight as common gym folklore suggests.

The Big Picture Perspective

Here's what I want you to take from this newsletter: that there are some basic guidelines for pre and post-workout nutrition but if you are for some reason unable to follow them perfectly, you will be ok in terms of progress.

For the general population, total daily calories and macronutrients matter far more than the precise timing of any single meal. If you're hitting your daily protein target, eating enough calories for your goals, and training consistently, you're already doing most of what matters for results.

The pre and post-workout nutrition strategies we've discussed today might give you a small edge, but they're the icing on the cake, not the cake itself.

Your Practical Action Plan

Ready to simplify your workout nutrition? Here's a simple approach:

Before Training:

• If it's been more than 3-4 hours since protein: Have 30-40 grams of protein

• Always include 30-40 grams of carbs if performance matters to you

• Choose foods you enjoy and that sit well in your stomach

After Training:

• Aim for 30-40 grams of protein within a couple hours

• Add carbs if you want them, but don't stress if you skip them

• Include fat if it makes the meal more satisfying

The Important Things:

• Focus first on your total daily nutrition

• Don't let perfect timing interfere with consistency

• Choose an approach you can stick with long-term

Ready to Stop Overthinking And Start Progressing?

If you're tired of getting caught up in nutrition minutiae and want a systematic approach that focuses on what actually moves the needle, I'd love to help you create a plan that works with your real life.

My online coaching program cuts through the noise and focuses on the fundamentals that drive most of your results. We'll create a nutrition strategy that's effective, sustainable, and free from unnecessary complications.

Ready to discover what becomes possible when you focus on what actually matters?

Click here to apply for customized online personal training today!

Remember: The best nutrition plan is the one you can follow consistently. Stop chasing perfection and start building habits that will serve you for life.

Your gains are waiting on the other side of simplicity.