Proper nutrition before and after you work out can make a big difference in how you feel, perform and recover. But with so much conflicting advice online, I spoke to JM Nutrition’s Alexander Leritz and Lumen registered dietitian Brea Lofton to find out what mistakes men typically make around eating and exercise, how male and female needs differ, and what men should be doing instead to fuel performance and recovery.

“Nutrient timing is a component that is often overlooked in regard to performance and recovery,” says Lofton. “Some of the most common mistakes here include training without any fuel, eating too much too close to a session, or misunderstanding the body’s changing needs with age.”

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