Short answer: Eat enough protein across the whole day, about 1.4 to 2.0 g per kg of body weight, in meals of 20 to 40 g every 3 to 4 hours. Have protein before or after training, whichever suits you. For long, hard sessions, carbohydrate before and during training helps keep fuel up.
The old version of this post listed 10 foods with macro counts. This refresh focuses on the targets from ISSN position stands, then shows how ordinary foods fit them.
How much protein do you need?
From the ISSN position stand on protein and exercise (Jäger and colleagues, 2017):
- 1.4 to 2.0 g per kg a day is sufficient for most exercising people building or maintaining muscle.
- 2.3 to 3.1 g per kg a day may be needed to keep lean mass in resistance-trained people who are dieting.
- Per meal: about 0.25 g per kg, or 20 to 40 g of high-quality protein, with 700 to 3,000 mg of leucine.
- Spacing: evenly every 3 to 4 hours.
- Whole foods can meet these needs; supplements are a convenience.
Should you eat before or after a workout?
The ISSN protein stand says resistance exercise and protein both stimulate muscle protein synthesis, and work together when protein comes before or after training. The best window is likely a matter of individual tolerance. The effect of a workout lasts at least 24 hours but fades over time, so don't go all day without eating after training.
The ISSN nutrient timing position stand (Kerksick and colleagues, 2017) adds that meeting total daily protein, ideally in evenly spaced feedings about every 3 hours, should be the primary focus.
How do carbs fit around training?
From the ISSN nutrient timing stand:
- Muscle glycogen stores are maximized by a high-carb diet of 8 to 12 g per kg a day, and they're depleted most by high-volume training.
- For high-intensity sessions longer than about an hour, take in about 30 to 60 g of carbohydrate per hour.
- Carbs during resistance training, alone or with protein, have been shown to raise glycogen stores and reduce muscle damage.
- If you need to restore glycogen in under 4 hours, for example two sessions in a day, the ISSN suggests aggressive carb refeeding of about 1.2 g per kg per hour, or carbs plus protein.
Most lifters training under an hour don't need carbs during the session. Daily intake matters more.
How do you build meals around training?
- Set your daily protein from the 1.4 to 2.0 g/kg range.
- Split it into 3 to 5 meals of 20 to 40 g each, about every 3 to 4 hours.
- Put one of those meals before or after training, whichever sits better.
- Add carbs around sessions that are long, hard, or close together.
- Fill the rest with foods you enjoy and can repeat consistently.
Common foods lifters use to hit those targets include eggs, Greek yogurt, chicken, fish, and beans for protein, and rice, potatoes, oats, and fruit for carbs.
For a full 3-week structure, see our 3 week diet plan for lifters. For supplement questions, see Pre-Workout Ingredients Explained.
FAQ
How much protein do lifters need?
The ISSN says 1.4 to 2.0 g of protein per kg of body weight a day is sufficient for most exercising people building or maintaining muscle.
How much protein per meal?
The ISSN's general recommendation is about 0.25 g per kg of body weight, or 20 to 40 g, spread evenly every 3 to 4 hours.
Should I eat protein before or after a workout?
Either. The ISSN says benefits come from pre- or post-workout protein, and the best timing is likely a matter of individual tolerance.
Do I need carbs during a workout?
For long, hard sessions. The ISSN recommends about 30 to 60 g of carbohydrate per hour for high-intensity exercise lasting more than about an hour.
Next rep
Add up yesterday's protein and divide by your body weight in kg. If it's under 1.4, add one protein-heavy meal.