The pre-workout window for meals can affect your performance in the following training. For example, performance-enhancing supplements like caffeine must be taken at the right time to take effect, and starting the workout with less food can help with fat loss. As many people tend to be dehydrated before working out, getting enough water and electrolytes before the workout is also important.
The anabolic window, or the window for meals after training also has some effects. For people who are training several times a day, consuming carbs and protein within the hour after the workout can help replenish glycogen and stimulate muscle protein synthesis faster, thus improving performance and recovery. However, the effects are not obvious if you are training once a day and meet your total daily needs for nutrition, and can even reduce the benefits if you are training for fitness or fat loss.
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