Short answer: An easily digested, carbohydrate-based meal 1–3 hours before training provides energy; protein and carbohydrates together within 1–2 hours afterwards speed muscle repair and glycogen replenishment. Hydration comes before both.
Before training
- 3 hours before: a balanced meal such as oats, banana, yoghurt
- 1 hour before: a small carbohydrate snack (banana, dried fruit)
- Avoid heavy, fatty or very high-fibre meals
After training
- 20–30 g protein (eggs, yoghurt, chicken, legumes)
- Carbohydrates: potatoes, rice, fruit
- 1.5 times the fluid lost
Do you need supplements?
Most recreational athletes do not; nutrition, sleep and training come first. Supplement decisions are made with a dietitian based on tests and goals.
