Use Workout Nutrition Matched to Training Type

Use pre-, intra-, or post-workout nutrition depending on the session; mid-workout is a favored option, especially if training fasted in the morning after an overnight fast. For strength work, a sample target is ~35 g protein + ~35 g carbohydrate. For hard conditioning, ~35 g protein + ~100–140 g carbohydrate. For mixed strength/conditioning, ~35 g protein + ~60–70 g carbohydrate. For hypertrophy, keep as many nutrients around training as possible and generally use about a 3:1 carbohydrate-to-protein ratio.