ABOUT THIS EPISODE
Marty Gallagher, J.P. Brice, and Jim Steel lay out practical nutrition timing that fits real training schedules. Use a protein‑anchored pre‑workout meal 2–3 hours before lifting (or a smaller option 60–90 minutes out). After training, target a balanced meal that supplies quality protein plus carbohydrates scaled to session volume. Hydrate consistently and include a sensible sodium intake, especially in heat or longer cardio. Templates are provided for strength days, conditioning days, and early‑morning sessions so you can choose foods you already enjoy and recover without overthinking numbers.
RELATED TRAINING GUIDES
https://www.ironcompany.com/blog/performance-eating-power-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep100
https://www.ironcompany.com/blog/post-workout-replenishment-weight-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep100
https://www.ironcompany.com/blog/good-calories-bad-calories?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep100
https://www.ironcompany.com/blog/nutritional-wave-ten-steps-forward-nine-steps-backward?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep100
WHAT YOU’LL LEARN
How to build pre‑workout and post‑workout meals that support performance and recovery.
Protein and carbohydrate ranges for strength, hypertrophy, and conditioning sessions.
Fast options for early‑morning training and what to do if you must lift on an empty stomach.
Hydration and sodium basics that reduce fatigue and improve consistency.
KEY TOPICS
Protein timing and the post‑workout “window”
Carbohydrate selection and glycogen replenishment
Hydration strategies and simple tracking to avoid over‑complication
QUICK ANSWERS
Q: How soon should I eat after lifting?
A: If your last meal was 2–3 hours pre‑workout, aim to eat within 1–2 hours after training; if you trained fasted, consider a protein‑rich meal within 30–60 minutes.
Q: How much protein per meal supports recovery?
A: About 0.25–0.4 g per kg of bodyweight per meal works well for most lifters, scaled by training volume and appetite.
Q: What should I do before early‑morning sessions?
A: Use a small, easy‑to‑digest option (e.g., yogurt or whey with fruit) 30–60 minutes before, then follow with a full meal after the workout.
SHOP THE EPISODE
Detecto PT‑2 Mechanical Dial Portion Scale (easy portion control)
https://www.ironcompany.com/mechanical-dial-type-portion-scale-detecto-pt-2?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep100
Detecto D1130 Mechanical Floor Fitness Scale (track trends, not single weigh‑ins)
https://www.ironcompany.com/mechanical-dial-floor-fitness-scale-detecto-d1130?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep100
Accelerometer / Pedometer 3.5 (step tracking to match energy intake)
https://www.ironcompany.com/accelerometer-pedometer-3-5?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep100
Body‑Solid Endurance Walking Treadmill T50 (low‑impact zone‑2)
https://www.ironcompany.com/body-solid-endurance-walking-treadmill-t50?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep100
PowerBlock PRO 50 Adjustable Dumbbell Set (time‑efficient strength at home)
https://www.ironcompany.com/pro-50-adjustable-dumbbell-set-for-home-gyms-powerblock-504-00110-01?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep100
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep100
IRON COMPANY — trusted gym equipment & flooring since 1997
Full episode list & resources:
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Cardio Equipment (treadmills, ellipticals, bikes):
https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Free Weights (dumbbells, barbells, kettlebells):
https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Gym Flooring (rubber rolls, mats, tiles):
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Strength Training Equipment (benches, racks, cages):
https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Government & GSA Buyers (contract & bids):
https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
RAW Articles & Training Guides:
https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
