How does the Sport Nutrition Timing Calculator work?

Pre-workout (1-2h): 20-40g protein + 0.5-1g/kg body weight carbs Then: During (if >60min): 30-60g carbs/hour from sports drinks or gels Then: Post-workout (within 30min): 20-40g protein + 1-1.5g/kg carbs for recovery.

Can you give an example of how to use the Sport Nutrition Timing Calculator?

Example: Input 70kg endurance athlete, 90-minute session gives a result of Pre: 25g protein + 50g carbs; during: approx 45g carbs/hr; post: 30g protein + 70g carbs.

Is the Sport Nutrition Timing Calculator free to use?

Yes — completely free with no registration, download, or subscription required. All calculations happen instantly in your browser.

How accurate is the Sport Nutrition Timing Calculator?

Our Sport Nutrition Timing Calculator uses verified mathematical formulas and is accurate to multiple decimal places. Results are calculated in real-time using the same methods used by professionals.

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Sport Nutrition Timing Calculator

Body weight (kg)

Session duration (min)

Nutrient timing involves strategic consumption of food and supplements around training to optimise performance, recovery, and adaptation.

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Pro 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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Did You Know?

The anabolic window is real but wider than originally believed - muscle protein synthesis remains elevated for 24-48 hours post-exercise.

References

›Nutrient timing — ISSN
›Post-exercise nutrition — Academy of Nutrition

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