Simple rules without the complication: carbs before, protein and carbs after.
The question of meals around training carries a lot of unnecessary complexity. The basics are simple.
Before training, the aim is available energy without feeling heavy. A meal with carbohydrates and some protein, two to three hours beforehand, works for most people. If you train in the morning and cannot eat, a banana thirty minutes earlier is enough.
Avoid a lot of fat and a lot of fibre immediately before training — they slow gastric emptying and cause discomfort.
After training, a combination of protein and carbohydrate helps recovery. But as we wrote previously, there is no need to panic about timing. Eating a normal meal within a few hours is entirely sufficient.
Hydration is neglected more often than nutrition. If you are thirsty during a session, you are already behind.
Written by
Sara Jovanova
