Meal timing

These notes combine advice from 25 reviewed passages across 24 workouts.

Overview

Coach’s claim

Coach generally recommends carbohydrates before training for energy and protein after training. He claims that the body uses carbohydrates first, then fat, then protein for energy. [1]

Coach’s claim

The first hour after training is important for the body to absorb food, so a post-workout meal should not be delayed. [8] [12] [13] [15] [17] [19]

Eating before training

Coach’s claim

A meal one and a half to two hours before the session is good and normal, unless you ate excessively. After a very large meal, wait about two hours before training. [16] [18] [20]

Coach’s claim

Training right after eating is harder. Having something to eat before the session is better. If a meal is not yet digested and makes you sleepy, wait about an hour before training. [21] [22]

Coach’s claim

Going into training hungry is good. Eating spicy food before exercise can make exercise feel impossible because of intense burning discomfort. [23] [24]

Eating after training

Coach’s claim

Eat within the first hour after training, ideally right after cooling down. This golden hour is important because the body absorbs the food then. [8] [12] [13] [15] [17] [19]

Coach’s claim

Eat protein after training, and eat a good meal to replenish. [1] [5] [25]

Daily meal patterns

Coach’s claim

Breakfast is not something you absolutely must eat. The body has energy available for hours. [6]

Coach’s claim

Some athletes he knows also do not eat breakfast. [6]

Coach’s claim

Coach says that recovery generally begins with three or four meals a day and that visible abdominal muscles require a special diet. [10]

Coach’s claim

A simple daily pattern is a light breakfast of a small amount of oatmeal and a banana, and in the evening two chicken breasts with a light garnish. It can feel a bit boring, but it pays off. [11]

Coach’s claim

Beetroot is good; consume it on an empty stomach. [3]

Coach’s claim

Drinking apple juice in the morning is reportedly not a good idea. [9]

Eating and sleep

Coach’s claim

What you ate may prevent you from sleeping. The advice not to eat before sleeping applies to ordinary people and is not very important. [4] [14]

Coach’s experience

In his own training, he goes into training hungry and feels it is better; he says he presses faster. [2]

In his own training, he follows a warrior-style eating pattern of two meals a day with four or five items each. He feels heavy if he eats before training. [7]

In his own routine, he has not placed much importance on breakfast for a long time and feels his mind is clearer. [6]

In his own experience, he has always eaten before sleeping and sleeps more comfortably. Eating a lot before sleep helps him sleep. [4]

Eating right after training in the golden hour gives him a feeling of happiness. [13]

In his own routine, he marinates chicken beforehand and cooks it for five minutes on each side after training, so the meal is ready quickly and he does not lose the post-workout golden hour. [8]

Sources

1. 2024-01-06, 5144.7-5154.8s

Workout: workout:2024-01-06

Passage: passage:2024-01-06:002281-002284

2. 2024-01-11, 808.0-813.8s

Workout: workout:2024-01-11

Passage: passage:2024-01-11:000269-000272

3. 2024-02-14, 4656.2-4658.8s

Workout: workout:2024-02-14

Passage: passage:2024-02-14:001717-001718

4. 2024-02-16, 4680.5-4701.3s

Workout: workout:2024-02-16

Passage: passage:2024-02-16:001580-001586

5. 2024-02-26, 6486.2-6489.8s

Workout: workout:2024-02-26

Passage: passage:2024-02-26:002423-002424

6. 2024-02-28, 508.4-530.3s

Workout: workout:2024-02-28

Passage: passage:2024-02-28:000192-000196

7. 2024-02-28, 576.9-590.5s

Workout: workout:2024-02-28

Passage: passage:2024-02-28:000218-000222

8. 2024-03-12, 4474.2-4497.1s

Workout: workout:2024-03-12

Passage: passage:2024-03-12:001649-001657

9. 2024-10-24, 421.0-423.3s

Workout: workout:2024-10-24

Passage: passage:2024-10-24:000170-000170

10. 2025-01-07, 3035.3-3045.3s

Workout: workout:2025-01-07

Passage: passage:2025-01-07:001196-001196

11. 2025-01-17, 2261.4-2285.5s

Workout: workout:2025-01-17-muscle-machine-5

Passage: passage:2025-01-17-muscle-machine-5:000729-000736

12. 2025-01-25, 4467.3-4469.9s

Workout: workout:2025-01-25

Passage: passage:2025-01-25:001505-001505

13. 2025-02-11, 4599.7-4608.1s

Workout: workout:2025-02-11

Passage: passage:2025-02-11:001595-001598

14. 2025-02-20, 3547.2-3550.2s

Workout: workout:2025-02-20

Passage: passage:2025-02-20:001428-001428

15. 2025-03-20, 2156.5-2166.2s

Workout: workout:2025-03-20

Passage: passage:2025-03-20:000604-000607

16. 2025-04-14, 717.8-723.7s

Workout: workout:2025-04-14

Passage: passage:2025-04-14:000203-000206

17. 2025-05-23, 6519.9-6532.9s

Workout: workout:2025-05-23

Passage: passage:2025-05-23:001889-001895

18. 2025-06-15, 4871.5-4877.9s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:001723-001726

19. 2026-01-23, 4752.0-4757.8s

Workout: workout:2026-01-23-meeting

Passage: passage:2026-01-23-meeting:001238-001241

20. 2026-03-10, 3187.9-3202.4s

Workout: workout:2026-03-10

Passage: passage:2026-03-10:000993-000998

21. 2026-03-30, 3640.6-3649.1s

Workout: workout:2026-03-30

Passage: passage:2026-03-30:000869-000871

22. 2026-04-25, 2954.8-2971.7s

Workout: workout:2026-04-25

Passage: passage:2026-04-25:000873-000878

23. 2026-05-13, 270.8-305.3s

Workout: workout:2026-05-13

Passage: passage:2026-05-13:000074-000080

24. 2026-06-28, 4155.7-4183.8s

Workout: workout:2026-06-28

Passage: passage:2026-06-28:001474-001475

25. 2026-07-17, 3110.4-3117.4s

Workout: workout:2026-07-17

Passage: passage:2026-07-17:000782-000785