Overall daily food planning, including meal timing around the activity/event, is the most common miss or mistake athletes make related to nutrition. Second on the list, at least for recreational athletes,  would be proper hydration before, during and after events. To be sure, most elite athletes leave "no stone unturned" as it relates to daily nutrition, including supplementing where the diet leaves off, and hydration. Below are the proper meal timing and supplement recommendations elite athletes follow. Additionally, using the dotFIT program, you can design your ideal sports nutrition plan including ideal athletic menus individualized for you with proper protein requirements, meal timing and complete food plans. Simply fill in your personal statistics, set your weight goal and create your program. The program will automatically guide you to your desired goal.

Training meals and supplement timing instructions:

• Pre-training/event full food meal consumed ~2-3 hours before your major activity

– If you train first thing in the morning with no time for full meal, use pre-workout formula only

• Pre-workout shake/bar: consume 10-40 min before activity

• Post- workout shake/bar (same formula as the pre): immediately after workout

• Post-training/event full food meal consumed ~1-2HRS post training

dotFIT Pre/Post Meal Replacement & Workout Formula

• Take 2 scoops 10-40 minutes before workout or use favorite dotFIT® bar for convenience

• Take 2 scoops (or dotFIT bar) immediately post workout

Active multivitamin mineral formula & calcium and omega-3 as necessary

• Take 1 daily with breakfast or any other larger meal

• Use SuperCalcium+ and SuperOmega-3 if not getting enough from food

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