Optimize nutrient timing around your workouts. When you eat matters for performance and recovery.
Fuel your workout with a balanced meal. Carbs for energy, protein for muscle protection, moderate fats.
For long sessions only. Fast-absorbing carbs to maintain blood glucose and delay fatigue.
Protein for muscle repair, carbs to replenish glycogen. Critical if training fasted or twice daily.
Slow-digesting protein to provide amino acids overnight. Prevents muscle breakdown during sleep.
Time-restricted eating for fat loss and metabolic health.
Most popular. Skip breakfast, eat 12pm-8pm. Easy to maintain. Great for fat loss while preserving muscle.
More aggressive. Eat 2pm-8pm. Better fat loss, harder to hit macros. Ideal for experienced fasters.
Extreme. One large meal or two smaller meals. Maximum autophagy. Very difficult to hit protein targets.
Most extreme. One massive meal. Great for aggressive cuts. Nearly impossible to build muscle.
Important: Meal timing is less important than total daily intake. Hit your macros first. Then optimize timing for 1-5% extra gains.
Total calories and macros matter most. Get the basics right first.
Calculate Your Macros