Nutrition Timing Matters
What you eat before and after exercise directly impacts your performance, recovery, and results. Think of food as fuel — the right fuel at the right time can make or break your training session.
Pre-Workout Nutrition (1-2 Hours Before)
What to Eat
- Complex carbs: Oatmeal, whole grain bread, rice — sustained energy
- Lean protein: Greek yogurt, eggs, chicken — muscle support
- Light fats: Small amount of nuts or avocado — steady energy
Quick Pre-Workout Options
- Banana with peanut butter (30 min before)
- Oatmeal with berries (60 min before)
- Rice with chicken breast (90 min before)
- Greek yogurt with granola (45 min before)
Post-Workout Nutrition (Within 45 Minutes)
The Recovery Window
After exercise, your muscles are primed to absorb nutrients. The 30-45 minute window after training is when nutrient uptake is most efficient.
- Protein: 20-40g to kickstart muscle repair (whey shake, chicken, eggs)
- Carbs: Replenish glycogen stores (rice, potato, fruit)
- Hydration: Replace fluids lost through sweat
You don't need expensive supplements. Whole foods like eggs, rice, chicken, and fruit provide everything your body needs for recovery.
What to Avoid
- High-fat meals before training: Slow digestion can cause discomfort
- Excessive fiber before exercise: Can cause GI issues
- Alcohol post-workout: Impairs protein synthesis and recovery
- Skipping meals entirely: Low energy = poor performance and injury risk
Walking Day Nutrition
On days you're focusing on Morld's walk-to-earn, a lighter approach works. A balanced breakfast, steady hydration, and a small snack before your walk keeps your energy up for maximum steps.
