At the risk of aiming for false precision, I would like to have some objective way to fuel my lifting sessions. Lifting seems to be a highly glycolytic activity, I would like to improve my recovery from those sessions, I think the programming and rest/sleep parts are covered, but looking for advice in the nutrition part.
I normally eat a meal a few hours before gym work, so I don’t eat any more before I go. I do eat a peanut butter banana sandwich or some cereal/ granola with a scoop of protein powder and milk, right after.
I noticed if I don’t eat after I lift I’m either super hungry later in the day or the next day.
That’s what works for me, fwiw.
I lifted 9 to 11 times a week for many years. Never was ‘fuelling during a workout’ a top 10 concern. Sometimes it happened coincidentally but never as a concern that it would impact the quality of a workout.
Now, maybe for a strongman workout. We would do sled drags, farmers carries, rock carries as prep work sometimes…but, even then, no need to take down any calories during the workout. I spent a lot of time training for the Inman Mile…never once needed fuelling during a workout. Just not an issue.
Strength training doesn’t require fueling. Some protein before a session is sufficient. No need for carbs before , during or after strength training. Strength training is not highly glycolictic. If you want to ensure adaptations (build muscle), you need to meet minimum daily protein requirements. That’s all.