Our Nutrient Timing Calculator takes your weight and your training session and gives you the protein and carbohydrate doses the International Society of Sports Nutrition recommends before, during and after training, and through the rest of the day.
Example: 180 lb, over 60 minutes at high intensity
20 to 33g of protein before and after training
Aim for 20 to 33 g of protein before training and again within 2 hours after it, and 30 to 60 g of carbs an hour while you train.
Your total protein for the day matters most; spread it in even doses every 3 to 4 hours (ISSN 2017). Your day's calories and macros come from our TDEE and macro calculators. Enter your own numbers above to replace this example.
Protein per dose
20 to 33 g
0.25 to 0.40 g per kg of your weight.
During training
30 to 60 g carbs an hour
From a sports drink with about 2 g of carbs per fl oz (6 to 8 g per 100 ml): 6 to 12 fl oz every 10 to 15 minutes.
| Your session by the clock | What to eat |
|---|---|
| Before trainingA meal or snack | 20 to 33 g protein, with or without carbs |
| DuringA sports drink | 30 to 60 g carbs an hour |
| Within 2 hours afterA high quality protein | 20 to 33 g protein |
| Every 3 to 4 hoursThrough the day | 20 to 33 g protein |
| Before sleepCasein, the slow milk protein | 30 to 40 g |
- Next stepMacro calculatorYour day's protein, carbs and fat, which these doses fit into.
- Next stepTDEE calculatorYour day's calories.
- Next stepVegan protein calculatorDaily protein from plant foods.
Every dose is from the ISSN position stand on nutrient timing (Kerksick et al. 2017), scaled to your weight where it is per kg. Formula: protein per dose = 81.6 kg x 0.25 to 0.4 g/kg.
Sources: ISSN position stand: nutrient timing (Kerksick et al. 2017)
Why Nutrient Timing Matters
Consuming the right nutrients at optimal times can significantly impact your:
- Workout Performance: Fuel your body for increased energy and endurance.
- Recovery: Speed up muscle repair and reduce soreness post-exercise.
- Body Composition: Enhance muscle growth and manage fat levels effectively.
How to Use the Nutrient Timing Calculator
Step 1: Enter Your Weight
- Weight: Input your current weight in pounds or kilograms; choose US or Metric first.
Step 2: Describe Your Session
- Workout length: under 30 minutes, 30 to 60 minutes, or over 60 minutes.
- Intensity: low, moderate or high.
- Next hard session: within 4 hours, or later or tomorrow.
Step 3: Calculate Your Results
Click the Time my nutrients button to see your doses.
Understanding your nutrient timing result
Protein per Dose
- 0.25 to 0.40 grams per kilogram of body weight, usually 20 to 40 grams, before training, within 2 hours after it and every 3 to 4 hours through the day.
During Training
- For sessions over 60 minutes at high intensity: 30 to 60 grams of carbohydrate an hour, from a sports drink with 6 to 8 grams of carbohydrate per 100 ml.
Fast Refuel
- Only when your next hard session is under 4 hours away and you need your glycogen back fast: 1.2 grams of high-glycemic carbohydrate per kilogram each hour, or 0.8 grams with 0.2 to 0.4 grams of protein.
Before Sleep
30 to 40 grams of casein protein before sleep (ISSN 2017).
Frequently Asked Questions
1. Why is nutrient timing important?
Nutrient timing helps you consume the right nutrients at times when your body can utilize them most effectively, enhancing performance, recovery, and overall results.
2. How does the calculator pick my doses?
It scales the position stand’s doses to your weight and picks the ones that fit your session: carbs during training only for hard sessions over 60 minutes, and a fast refuel only when your next hard session is under 4 hours away.
3. Can I use this calculator if I’m on a special diet?
Yes. The doses are grams of protein and carbohydrate, so they fit any diet; for daily protein from plant foods, use our vegan protein calculator.
4. How accurate are these doses?
Every dose comes from the International Society of Sports Nutrition position stand on nutrient timing (2017), scaled to your weight. Individual needs vary, so treat them as starting points and adjust as necessary.
5. Should I consult a professional before making dietary changes?
It’s always a good idea to consult with a healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine.
Additional Resources
- Body Measurement Tracker: Download our free template to monitor your progress over time.
- Weight Loss Percentage Calculator: Calculate your weight loss percentage and stay motivated.
- Learn 6 Surprising Facts About Meal Timing and Metabolism
- Macros Calculator: Count Your Macronutrient Easily
Disclaimer: The information provided by this calculator is for educational purposes and should not replace professional medical advice.
