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Not only can ineffectively fueling your body hinder your performance, but also, eating too much before exercise can interfere with your goals. When it comes to eating before exercise, it's all about timing. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal. Going overboard with too much food right before a workout will leave you feeling sluggish and can lead to stomach discomfort.
1 The time after working out is crucial. In order to capitalize on the protein consumption post-workout, you have roughly 40 minutes to chow down.  After your post-workout protein, it's best to eat at least every 2 hours, for 6 hours afterwards.