Food Timing Gym Guide

Inside this guide

FOOD TIMING FOR GYM PERFORMANCE Nutrition Reference  Educational Use Digestion times are approximate and vary by individual and portion size. Page 1 Food Timing for Gym Performance 15 Foods, How Fast They Digest, and When to Eat Them The same food can help or hurt your workout depending on when you eat it. Fast-digesting carbs are great right before training for quick energy, while slow-digesting proteins and fats are better suited to meals away from your workout window. This guide lists 15 foods, colour-coded by when they fit best, along with their approximate digestion time and the reasoning behind the timing. Colour Key Pre-Workout Fuel Post-Workout Recovery Best Away From Training The 15 Foods Food Best Timing Category Digestion Time When to Eat It & Why 1. Banana Pre-Workout Fuel ~30-50 min Eat 30-45 minutes before training. Fast-digesting natural sugars plus potassium support quick energy and muscle function. 2. Watermelon Pre-Workout Fuel ~20 min Eat 20-30 minutes before training, especially in hot weather. Very fast digesting, with high water content for quick hydration and energy. 3. Apple Pre-Workout Fuel ~30-50 min Eat 30-45 minutes before training. Natural sugars digest quickly, while fibre offers a touch of sustained release. 4. Honey (1-2 tsp) Pre-Workout Fuel ~15-20 min Have right before or during a workout for a rapid glucose boost when you need instant, accessible energy. 5. Idli Pre-Workout Fuel ~60-90 min Eat 1-1.5 hours before training. Light and easy to digest, so it won't sit heavy during exercise. 6. Black Coffee Pre-Workout Fuel N/A Have 30-45 minutes before training. Caffeine boosts focus and performance with no digestion delay, since there's no food involved. 7.…