Here is a summary list of the most important points from the “Nutrient Timing 101” article.

Here we present summary tables of what your macros should look like if you train after meal 1, 2, 3, 4, or 5.

We love snacks. We love cheat meals (especially Chipotle and Chick-fil-a). Find out how you can snack smart and use cheat meals to your advantage.

You're about to go your longest period without food. Eating the correct foods ensures you grow muscle rather than shrink overnight. Eating the correct foods can also accelerate fat loss if you're trying to shred.

We want you to get the most out of your workout. You can guess we recommend protein and carbs post workout but we also discuss solid vs. liquid meals, protein absorption kinetics, different sources of carbs, supplements, the anabolic window, novice vs advanced lifters, and the importance of nutrient timing after you train.

Intraworkout carbs might be the very thing you need to take your performance to the next level. We also want to remind you BCAAs drain your wallet and anyone selling BCAAs, especially PhDs, are misleading you by not detailing the entire picture.

The pre-workout meal is the most important meal to determine if you'll have a good training session or not. We go over key points and tell you what to eat so you can get better pumps.

We highlight what your general macros should look like based on your goals, training load, and activity level. Carbs, fats, protein, and snacks are highlighted.

We discuss macros if you don't lift or do cardio after meal 1. We also give an example of how to set yourself up for a great day and capitalize on gains regardless of when you train.

We set the record straight on the anabolic window. Stop taking advice about the anabolic window from dudes who weigh as much as a Golden Retriever.

We detail what to eat before you perform low intensity cardio, HIIT, or performance oriented cardio first thing in the morning.

What should you eat if you lift first thing in the morning? We also briefly discuss why fasted weight training is suboptimal.

We have a very short metabolism review to ensure you're familiar with burning carbs, fats, and proteins.