03/03/2026
Most people overcomplicate workout nutrition.
You don’t need magic supplements.
You need structure.
Here’s the simple framework Josh breaks down:
• Eat 2 normal mixed meals (protein + carbs + fats) in a 5-hour window around training — one before and one after.
• If you want to be more precise: go higher carb, lower fat, with standard protein 60–90 minutes pre-workout.
• During longer or intense sessions, consider an intra-workout shake (liquid carbs + protein).
• Post-workout isn’t a 20-minute emergency window — but eat within 1–2 hours to kickstart recovery.
• Keep carbs higher and fats lower around training to improve recovery and performance.
Goal: Maintain a steady stream of amino acids and carbohydrates so you can train hard, recover well, and be ready to go again.
Performance isn’t random.
It’s fueled.
If you want your training, labs, and nutrition aligned, schedule a Performance Medicine consult at PH Performance.
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