The key idea that saves a lot of stress: peri-workout nutrition is the icing, not the cake. The cake is your total daily calories and protein. If that is right, timing details barely move the needle.
Before training
- 1-3 h before: normal meal with carbs + protein (rice + chicken + vegetables)
- 30-60 min before (if short on time): something light and fast — banana, toast, fruit
- Avoid right before: very fatty or very fibrous meals (they feel heavy)
- Coffee: a great pre-workout ally to perform a bit better
After training
| Nutrient | Amount | Purpose |
|---|---|---|
| Protein | 20-40 g | Recovery and muscle synthesis |
| Carbohydrates | According to your goal | Replenish glycogen, energy |
| Fluid and sodium | Replace what you sweated | Hydration |
| Rush | None | The window lasts hours, not 30 min |
Renzy tells you how much protein you have had in the day versus your goal, so you know if your post-workout meal closes the gap or you are already covered.
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Calories burnedFree, no install
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See my daily proteinStress-free summary: eat well during the day, hit your total protein, and before and after training choose what feels good and fits your schedule. Log your meals with Renzy so your daily total — what truly matters — is always covered.
Renzy calculates all of this for you
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Calories burnedFree, no install
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