Pre/intra/post workout fueling

A per‑meal anabolic target of about 0.4 g/kg across a minimum of four feedings — which reaches roughly 1.6 g/kg/day — was recommended in the Schoenfeld & Aragon analysis on protein distribution. 0.4 g/kg per meal Total daily protein goals for hypertrophy are commonly cited in the 1.6–2.2 g/kg/day range in sport‑nutrition guidance such as the ISSN position stand (2017) for exercising individuals. ISSN position stand Pre‑exercise carbohydrate prescriptions range from 1–4 g/kg consumed 1–4 hours before training; using that window a 70 kg athlete could load with ~70–280 g of carbs depending on timing and event length. pre‑exercise 1–4 g/kg, example During sessions, carbohydrate rates of ~30–60 g/hour suit 1–2.5 hour efforts, while ultra/endurance work lasting >2.5–3 hours can call for up to ~90 g/hour using multiple‑transportable carbs (glucose+fructose). 30–60 g/h and 90 g/h with MTC Post‑exercise protein recommendations center on ~20–40 g (≈0.25–0.4 g/kg) of high‑quality protein in the recovery period, though recent meta‑analyses note total daily intake and distribution often outweigh an ultra‑strict “anabolic window.” post workout 20–40 g; meta‑analysis Guides pairing timing with “science‑forward tweaks” lean on individualized variables — training duration, intensity, GI tolerance and body size — as laid out in recent carbohydrate and performance reviews that urge tailoring rather than blanket calorie rules. individualization & context Practical caution: clinicians and sports nutrition resources warn that aggressive “dirty bulking” strategies raise fat gain and metabolic risk, so off‑season surpluses are usually advised to be modest and nutrient‑dense. dirty bulking risks