When should carbohydrates and protein be consumed relative to training?

• A. Carbohydrates before training only.
• B. Hydration after training only.
• C. A balanced meal with carbohydrates and protein before training and a protein-rich meal or shake after training, with proper hydration.
• D. No meals around training.

Answer: (C)

Fuel around training should include both carbohydrates and protein to support energy during the workout and recovery afterward. A balanced meal before training provides readily available energy from carbohydrates and supplies amino acids from protein to help protect muscles during exertion. After training, a protein-rich meal or shake helps kickstart muscle repair and growth, and adding some carbohydrates aids glycogen replenishment. Hydration is important throughout—before, during, and after—to maintain performance and recovery.

That’s why the best approach is to have a balanced pre-training meal with carbs and protein and then a protein-rich post-training meal or shake, with proper hydration. The other options fall short because they omit either pre-workout fueling, post-workout protein, or overall around-training nourishment and hydration.