By Alan Carson
AS bodybuilders, we want to maximise our performance in the gym and recover from training sessions as best we can. This article will explain how to achieve this by taking a meticulous approach to nutrition around the training window.
We will cover:
What Peri-workout Nutrition is: A definition for those new to the term.
Pre-Workout Nutrition: Why what we consume before training is important and how it can impact our training sessions.
Carbohydrate utilisation during training: How glycogen and blood glucose are used as energy sources.
The role of glucose and fructose transporters: How nutrient absorption works and why combining them can enhance uptake.
High molecular-weight carbohydrates: Their advantages for gastric emptying and steady energy release.
Essential Amino Acids (EAAs): Their role in promoting protein synthesis and reducing muscle breakdown.
Electrolytes and hydration: Why proper hydration and electrolyte levels are essential for nutrient absorption and fluid balance.
Practical peri-workout nutrition strategies: How to structure pre, intra and post-workout nutrition.
Intra-workout carbohydrate powder options: The pros, cons and costs of dextrose, maltodextrin, HBCD (Highly Branched Cyclic Dextrin) and sports drinks.
Tips for preventing gastrointestinal distress: How proper dilution and nutrient choice can improve digestion and performance.
My peri-workout nutrition: What do I consume before, during and after my workouts? For whom is nutrient timing more and less important?
Peri-workout nutrition refers to the dietary strategies implemented before, during and after a training session to enhance performance, stimulate muscle growth and accelerate recovery. This guide explores the science behind peri-workout nutrition and practical strategies for bodybuilders who want to optimise their results.
The goal of pre-workout nutrition is to ensure your muscles are well-fuelled prior to training. Carbohydrates, the body's primary energy source, are essential here. Combining carbohydrates with a fast-digesting protein source, such as whey protein isolate, can support performance by stimulating muscle protein synthesis (MPS) and reducing muscle protein breakdown (MPB).
This is especially important for bodybuilders who train early in the morning. Eating a large meal before hitting the gym can be challenging due to the burden on the digestive system. In this scenario, a light option such as whey protein isolate paired with fruits such as bananas and dates, can provide quick-digesting nutrients to fuel your workout without causing digestive distress. There is a benefit to consuming fruit that we will cover later in this article.
During intense resistance training, the body relies on glycogen and blood glucose for energy. To sustain performance, consuming carbohydrates during your workout can be beneficial, especially for longer sessions or those involving multiple muscle groups.
Carbohydrate powders such as dextrose, Gatorade, or HBCD are popular choices. HBCD, due to its high molecular weight, moves quickly from the stomach to the small intestine, minimising digestive discomfort and providing a steady energy supply. Mixing carbohydrate powders with water at a ratio of approximately 10g of carbs per 100ml of water helps avoid gastrointestinal distress. Adding electrolytes, such as sodium and potassium, can improve hydration and enhance carbohydrate absorption via the SGLT-1 transporters in the gut.
Pairing intra-workout carbs with EAAs can further support muscle protein synthesis and reduce catabolism during training, which is particularly beneficial for those who might have to wait a while before consuming a post-workout meal, either for logistical reasons or because they struggle to digest a meal or a shake soon after training.
Once your session is complete, the focus shifts to replenishing glycogen stores and stimulating muscle protein synthesis (MPS). Consuming a combination of carbohydrates and protein shortly after training has been shown to accelerate recovery. A good ballpark to aim for is 0.4-0.5g of protein per kg of body weight and 0.8-1g of carbs per kg of body weight within two hours post workout.
Options such as cream of rice, oats, or fruit paired with whey protein are convenient and effective pre- workout choices. They provide a mix of fast-digesting carbohydrates and protein to support sustained energy and muscle protein synthesis. Incorporating fructose-containing carbs, such as fruit, increases total carbohydrate absorption by utilising a different transporter (GLUT5), enhancing uptake beyond that of glucose alone. Fructose replenishes liver glycogen, ensuring your body is ready for your next session.
Resistance training relies heavily on glycogen (~80%) for energy, with the remaining ~20% sourced from blood glucose.
Pre-workout carbs provide immediate energy but do not significantly boost glycogen for the current session. Therefore, to optimise training performance, we should focus on glycogen replenishment in the meals leading up to training, either earlier in the day if we are training in the afternoon, or the day before if we are training first thing in the morning. This is because the body needs time to synthesise glycogen, so the carbohydrates consumed in the 24 hours before a session are important for ensuring muscle glycogen stores are topped up.
Pre-workout carbs are more about stabilising blood glucose and enhancing energy availability from blood glucose.
Intra-workout carbs maintain blood glucose levels during prolonged sessions, preventing fatigue as glycogen stores deplete.
Post-workout carbs focus on replenishing glycogen, supporting recovery and preparing the body for subsequent sessions, especially when training frequency is high.
By focusing on carbohydrate timing across the day, rather than solely before or after training, we can optimise glycogen stores and performance.
Glucose is absorbed through SGLT-1 transporters in the gut, but their capacity is limited. Adding fructose, absorbed via GLUT5 transporters, increases the total carbohydrate uptake. While fructose is commonly used in intra-workout by endurance athletes, it is less common among bodybuilders. Pre-workout fruit consumption is more common among bodybuilders. This is beneficial as it takes time to be converted to glucose by the liver, therefore helping provide a steady release of energy. Fruit also contains vitamins and minerals, which are missing from popular pre-workout carb choices, such as cream of rice.
Including EAAs during training promotes muscle protein synthesis, counteracts catabolism and supports recovery. Combining EAAs with intra-workout carbs enhances their delivery to muscles, especially during prolonged or intense sessions.
Sodium and other electrolytes enhance carbohydrate absorption via SGLT-1 transporters and maintain fluid balance, which is important during training.
Proper hydration with carb powders prevents gastrointestinal distress and optimises nutrient uptake. Use 10-12 ml of water per gram of carbohydrate for dilution. If carb powders are not diluted properly, gastric emptying will be increased, basically meaning that a thick, carb-rich sludge will remain in the stomach for longer.
This is important because often, bodybuilders point to the carb powder itself as the culprit of the digestive discomfort when the issue is actually the fact that the carb powder has not been diluted enough to allow for efficient gastric emptying.
High molecular weight carbs, such as HBCD, bypass the stomach more efficiently than lower molecular weight carbs like dextrose. This reduces gastrointestinal discomfort, as it reduces the burden on the digestive system when compared to first-generation carbohydrate powders, such as dextrose or maltodextrin.
Once absorbed, HBCD provides a steady glucose release without the rapid spikes and crashes associated that people often experience with dextrose. HBCD has been shown to reduce the rate of perceived effort (RPE) during exercise when compared to maltodextrin.
I train at different times of the day, depending on my schedule. Sometimes, I have to train first thing in the morning and other times I can train around lunchtime. Here is an example of both of those situations:
My Early Morning Peri-workout Nutrition Pre Workout (6 am):
50g whey isolate
50g cream of rice or rice flour
1 banana
Macros: P 48g C 65g F 1g
This is a small meal that I can eat and then comfortably train about 40 minutes later.
Intra Workout (6:45 - 8:15 am):
400ml coconut water (fructose & electrolytes)
30g highly branched cyclic dextrin
10g EAAs
Supplement Needs Electrolytes
Macros P 10g C 47g F 0g
Post Workout (9 am):
100g cream of rice
50g whey isolate
50g dates
Macros P 52g C 121g F 2g
My Lunchtime/Early Afternoon Peri-workout Nutrition Pre Workout (11 am):
150g chicken breast
100g pineapple
100g veg
80g jasmine rice
5g olive oil
Macros P 49g C 81g F 8g
This is a larger meal that I can eat and then comfortably train around 90-120 minutes later. There is more fibre in this meal and some fat, which helps me achieve my daily nutrition intake targets and is, therefore, a bit slower digesting, which suits the timeframe here.
Intra Workout (1:00-2:30 pm):
400ml coconut water (fructose & electrolytes)
30g highly branched cyclic dextrin
10g EAAs
Supplement Needs Electrolytes
Macros P 10g C 47g F 0g
Post Workout (2:30 pm):
100g cream of rice
50g whey isolate
50g dates
Macros P 52g C 121g F 2g
I generally maintain the same post-workout meal because it's tasty and convenient.
Competitive Bodybuilders
For bodybuilders aiming to optimise performance, muscle recovery and fat loss, nutrient timing is crucial. It helps maximise muscle glycogen, protein synthesis and recovery between intense training sessions.
Timing carbs and protein around workouts can improve performance, reduce fatigue and accelerate recovery, especially during periods of high training volume.
Bodybuilders Training Multiple Times per Day
For bodybuilders doing multiple training sessions, nutrient timing is essential to prevent muscle glycogen depletion and ensure peak performance in each session.
Consuming carbohydrates and protein at specific intervals can maintain energy levels, improve recovery, and reduce the risk of sub-optimal recovery.
Bodybuilders Who Perform High-Volume Training
Those who engage in high-volume training benefit more from precise nutrient timing to keep energy levels up and support muscle recovery.
Fat Loss Phases & Contest Prep
During fat loss or contest prep, nutrient timing can help bodybuilders maximise muscle preservation and fat oxidation. By manipulating carbs pre, intra, and post-workout, they can enhance performance while in a calorie deficit.
Recreational or Beginner Lifters
For those who are just starting with bodybuilding or fitness, nutrient timing has less impact compared to simply ensuring overall daily nutrient intake.
A balanced diet with adequate protein, fats and carbohydrates is more important at this stage.
Beginners will still experience improvements in muscle mass and performance with basic nutrition without the need to obsess over the timing of meals.
People with Sedentary Lifestyles
For individuals who are not engaging in regular, intense physical activity, nutrient timing has less relevance. A general focus on overall nutrient balance throughout the day will suffice for maintaining general health and wellness.
People Following a Less Intense Training Programme
If someone is training at a moderate intensity (eg., lighter or lower-volume resistance training), nutrient timing may not be as critical. In this case, focusing on the total daily intake of calories, protein and carbs is sufficient for achieving fitness goals.
Non-Competitive Athletes or Casual Exercisers
Non-competitive athletes or casual exercisers who are more focused on general health and fitness rather than maximising performance don't need to focus heavily on nutrient timing. Maintaining a well-rounded diet that meets daily energy and protein needs is more important.
About the Author
Alan Carson is a competitive bodybuilder and certified sports nutritionist based in Worcestershire. Competing since 2014, Alan claimed the PCA British Masters Over 40s title in 2023 after returning to the stage following a four-year break. Alan works closely with a select number of clients, blending his expertise in nutrition, bodybuilding training, and psychological aspects to help them reach peak potential both physically and mentally. With a passion for transformation, he's dedicated to helping clients improve their health, performance, and physiques.
You can read Alan Carson's previous column here.
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