Guide to Nutrient Timing: Basics

When you eat is just as important as what you eat for optimal performance. Fueling with the right types of food and fluids before, during, and after activity can mean the difference between mission success and failure. Follow these tips on what and when to eat to perform at your best.

Before you work out

	What	When	Examples
For activity < 60 minutes	A carb-rich meal or snack of 200–300 calories Avoid high-fat or high-fiber foods for easier digestion.	30–60 minutes	Bread with jam Cereal and milk Banana or apple with nut butter
For activity > 60 minutes	1–4 g carb/kg (0.5–1.8 g carb/lb) Adjust timing and amount of carbs to match your schedule & activity.	1–4 hours	Examples for 185-lb person fueling 1g/kg: Medium banana and 2 packets instant apple-cinnamon oatmeal Orange juice and whole-wheat bagel with jelly Waffles with syrup and berries
Fluid	16 fl oz	2–4 hours	Water
Caffeine (Optional)	200 mg	30–60 minutes	16 oz coffee, 2 pieces caffeinated gum or mints

While you work out

	What	When	Examples
For activity > 1 hour	30–60 g carbs	Every hour	At least 1–2 options (~25 g carb each) 1 sports gel 3 sport chews 20 mini-pretzels ¼ cup raisins 18 gummy-bears 25 jelly beans 2 squeezable fruit pouches 16 oz sports drink
For activity > 3 hours	Up to 90 g carbs	Every hour	Up to 3.5 options from examples above (~25 g carb each)
Fluid & Electrolytes	16–32 fl oz; adjust to environment and sweat rate Limit to 48 fl oz per hour Replenish electrolytes with food, sports drinks, or both	Every hour	Water and/or sports drink 16 fl oz water bottle ½ standard water bottle ½ 1-qt canteen 100 oz hydration pack (finish in 4–5 hours)
Caffeine (Optional)	200 mg	Every 3–4 hours as needed	16 oz coffee, 2 pieces caffeinated gum or mints Don’t exceed 600 mg in 24 hours or 800 mg for sustained operations

After you work out

	What	When	How
Meal or snack	High in carbs (at least 50 grams) with 15–30 g protein Include salty foods	Within 2 hours	Turkey and cheddar cheese on whole-wheat bread with an apple Peanut butter and jelly on whole-wheat bread with chocolate milk Low-fat Greek yogurt with trail mix and fruit
Fluid	16 oz for every lb lost during exercise or until urine is pale yellow	Begin immediately after workout	Water and/or sports drink

What

When

How

Meal or snack

High in carbs (at least 50 grams) with 15–30 g protein

Include salty foods

Within 2 hours

Turkey and cheddar cheese on whole-wheat bread with an apple
Peanut butter and jelly on whole-wheat bread with chocolate milk
Low-fat Greek yogurt with trail mix and fruit

Fluid

16 oz for every lb lost during exercise or until urine is pale yellow

Begin immediately after workout

Water and/or sports drink

For more information:

Read HPRC’s Guide to Nutrient Timing In-depth.
A printable version of this infosheet is available here.

Learn more at our “Get into Fighting Weight” guide.

Published on: November 12, 2019

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References

Headquarters, Departments of the Army, the Navy, & the Air Force. (2017). Nutrition and menu standards for human performance optimization. (AR 40–25/OPNAVINST 10110.1/MCO 10110.49/AFI 44–141). Washington, DC. Retrieved from https://www.secnav.navy.mil/doni/Directives/10000%20General%20Material%20and%20Equipment%20Support/10-100%20Personnel%20Material%20Support/10110.1.pdf.

Karpinski, C., & Rosenbloom, C. A. (2017). Sports nutrition: A handbook for professionals (6th ed.). Chicago, IL: Academy of Nutrition and Dietetics.

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine joint position statement. Nutrition and athletic performance. Medicine and Science in Sports and Exercise, 48(3), 543–568. doi:10.1249/MSS.0000000000000852