Practical
Sport Nutrition Timing Calculator
Calculate pre, during, and post-workout nutrition targets by sport and weight
Nutrient timing involves strategic consumption of food and supplements around training to optimise performance, recovery, and adaptation.
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Tip: Chocolate milk has a near-ideal post-workout protein:carb ratio (roughly 3:1) and is as effective as commercial recovery drinks.
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Fun Fact
The anabolic window is real but wider than originally believed - muscle protein synthesis remains elevated for 24-48 hours post-exercise.
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