Protein/Carb mix before workout

For a one-hour strength workout, the ideal carb-to-protein ratio depends on when you’re eating—before or after your session. Let’s break it down simply:

Before Your Workout (1–2 hours before):

• Carb to Protein Ratio: 3:1 or 4:1
• Example: 30–40g carbs and 10g protein
• Why: Carbs fuel your muscles and top off glycogen stores; protein gives your body the amino acids to prevent muscle breakdown.
• Snack Ideas:
  
  • Oatmeal with a scoop of protein powder
  • Banana with Greek yogurt
  • Rice cakes with nut butter and a boiled egg

After Your Workout (within 1 hour):

• Carb to Protein Ratio: 2:1 or 3:1
• Example: 40–60g carbs and 20g protein
• Why: Carbs replenish glycogen; protein rebuilds and repairs muscle.
• Snack Ideas:
  
  • Protein shake with a banana or dates
  • Chicken and rice
  • Chocolate milk (yes, really—it’s well-balanced)

Quick Rule of Thumb:

• If you’re bulking or high-volume lifting: lean more toward 3:1 or 4:1
• If you’re cutting or moderate training: 2:1 is your friend
• Overall daily intake matters more than obsessing over grams, but timing and ratio around workouts boosts results.