Should you eat before training? What about after? Do you need a protein shake the second you finish your session? If you've ever stood in the gym car park wondering if you've already missed your "anabolic window" — this episode is for you.

In this episode, I'm cutting through the noise around pre and post workout nutrition and giving you what actually matters — without the gym bro mythology.

You'll learn:

• What the research actually says about nutrient timing (and what it doesn't say)
• Why the "anabolic window" is way more flexible than you've been told
• What to eat before training — and how to adjust for different training times
• What to prioritise after your session for recovery and muscle retention
• Why total daily protein and calories matter far more than timing

You'll walk away knowing exactly how to fuel your training — without obsessing over the clock. 💚

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Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.