Why Workout Nutrition Matters

Your body is in completely different metabolic states before and after training. Fuelling it correctly at these key windows maximises performance, muscle protein synthesis, and recovery speed.

Pre-Workout Nutrition

The Goal

Provide fast-available energy for performance without causing digestive discomfort during training.

Timing

60–90 minutes before training is the sweet spot. Eating too close to training diverts blood to digestion instead of working muscles.

What to Eat

Carbohydrates (primary fuel source):

• White rice (easily digestible)
• Banana or dates
• Rice cakes
• Oats (if 2+ hours before training)

Protein (to protect muscle):

• Whey protein shake
• Chicken breast
• Greek yogurt
• Eggs

Fats & Fibre — AVOID pre-workout: Fats and high-fibre foods slow digestion and cause bloating and sluggishness during training.

BHB Pre-Workout Meal Examples

1. Classic: 150g white rice + 150g grilled chicken
2. Quick: 2 bananas + 30g whey protein shake
3. Light: 4 rice cakes with honey + 1 scoop BCAA drink

Intra-Workout Nutrition

For sessions under 60 minutes, water is sufficient. For sessions over 90 minutes or very high intensity:

• Sip on a carbohydrate drink (30–60g carbs/hour)
• BCAAs or EAAs optional
• Electrolyte powder in Abu Dhabi's heat — essential

Post-Workout Nutrition

The Goal

Replenish glycogen stores, halt muscle protein breakdown, and kick-start muscle protein synthesis.

Timing

The 'anabolic window' is real but wider than once thought. Aim to eat a proper meal within 2 hours of training.

What to Eat

Protein (muscle repair — PRIORITY):

• 30–40g fast-absorbing protein
• Whey protein shake is ideal post-workout
• White fish, chicken, or egg whites also excellent

Carbohydrates (glycogen replenishment):

• White rice, potatoes, or pasta
• 1–1.5g carbs per kg bodyweight

Fats — KEEP LOW post-workout: Fats slow protein absorption. Save your healthy fats for other meals.

BHB Post-Workout Meal Examples

1. Standard: 200g grilled chicken + 250g white rice + steamed vegetables
2. Fast: 40g whey shake immediately + full meal within 2 hours
3. Budget: 4 whole eggs + 2 cups rice + 1 banana

Hydration — The Overlooked Variable

You lose 0.5–2 litres of fluid per hour of training through sweat. Training in Abu Dhabi's climate accelerates this significantly.

• Drink 500ml water 2 hours before training
• Sip 200–300ml every 15–20 minutes during training
• Drink 1.5x the fluid you lost post-training

Urine colour is your guide: pale yellow = optimal. Dark = dehydrated.

Summary

| Window | Priority | Examples | |--------|----------|----------| | Pre-workout | Carbs + Protein | Rice + Chicken | | Intra-workout | Hydration | Water + Electrolytes | | Post-workout | Protein + Carbs | Whey + Rice |

Nail these three windows and you will recover faster, train harder, and build muscle more effectively.