Your daily totals matter most, but smart meal timing can help you train harder and recover better.
Before training (1–3 hours)
Aim for carbohydrates for energy plus some protein, with low fat and fibre so your stomach stays comfortable.
- Oats with banana and curd
- Rice with chicken or paneer
- Toast with peanut butter and fruit
If you train fasted or early
A small snack 30–60 minutes before works well: a banana, dates or a slice of toast.
After training (within a few hours)
Combine protein with carbs to refuel and repair.
- Eggs with roti and vegetables
- Greek yogurt with fruit and honey
- Protein shake plus a banana
The big picture
The “anabolic window” is much wider than gym myths suggest. Hit your calories and protein across the day, and treat pre/post meals as a bonus.