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September 10, 2018 2 min read

This area of discussion over the last 20 years has been shrouded with information and assumption. When I first started training around 2001, the “Anabolic Window” was something that was thrown around a lot. It was though that if you didn’t consume the necessary food or nutrition within 20 minutes after the end of your workout or else your entire workout would go to waste!

Then it eventually moved from 20 minutes to 30 minutes, then a few years later it expanded to 45 minutes. The truth is that if you consume nutrition pre workout and post workout with in a certain time frame, your body will utilize these nutrients for muscle recovery and development.

The reality is that unless you have specific goals, or sports performance goals that you simply won’t require special nutritional needs. You’ll only need a well balanced meal within 1-2 hours pre workout for optimal performance and then another well balanced meal within 1-2 hours post workout for optimal recovery.

Workout Nutrition Explained Blog Post by Supplement Superstore CanadaWorkout Nutrition Explained Blog Post by Supplement Superstore CanadaWorkout Nutrition Explained Blog Post by Supplement Superstore CanadaWorkout Nutrition Explained Blog Post by Supplement Superstore Canada

Needs For Specific Athletes

Endurance Athlete or Sports – If you are performing in regular games/matches or competitions on the weekends and require long hours of exercise your caloric intake is likely needing to be higher. You could also add a protein and carbohydrate drink during training or a carbohydrate drink.

Carbohydrate Recommendations: Allmax Waxy Maize, 5% Nutrition Real Carbs

Protein Recommendations: Add a sustained release protein like ANS Performance N-Pro. Make sure the protein flavour compliments the carbohydrate powder if it's flavoured.

Bodybuilding – If you are looking for serious size and strength then again calories are likely to be higher. Similar to endurance athletes you could also utilize a carbohydrate and/or protein during your workout.

Fat loss – Your carbohydrate intake is likely to be much lower and as such you will benefit from performance enhancing supplements such as EAA or BCCA.

EAA Recommendations: TC Nutrition HydraMino

BCAA Recommendations: ANS Performance QuenchAllmax AminoCore

Here is a table which would help you decipher your requirements

Body Type Goal Pre Workout Intra Workout Post Workout
Ectomorph Muscle gain or endurance support Eat 1-2 hour prior Carb drink + EAA or BCAA Consume 1-2 hours after
Mesomorph Fat loss or intermittent sport support Eat 1-2 hour prior Carb drink + EAA or BCAA Consume 1-2 hours after
Endomorph Fat Loss or Strength Support Eat 1-2 hour prior EAA or BCAA During Consume 1-2 hours after


As you can see this is basic guideline to pre-workout, intra-workout and post-workout nutrition. If you stick with these basic principals you’ll be getting exactly what you need most of the time, and as always consult a medical physician prior to any exercise program to ensure safety.


By Adrian Ambrose

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