What to eat before and after training

What you eat matters, and so does when you eat it. There is no single formula that fits everyone, but a few basics tend to work.

Before training

The goal is to keep your energy up while you work out. One to two hours before training, an easy to digest carbohydrate source with a little protein is a good choice. A very heavy or very fatty meal can slow you down mid session.

After training

Once you finish, your body shifts into recovery. Taking protein and carbohydrate together helps your muscles repair and refills your energy stores. You do not need expensive products for this, a normal meal usually does the job.

Water and balance

Replacing the fluid you lose through sweat is the invisible part of performance. Make a habit of drinking water before you even feel thirsty.

Everyone has different needs

A marathon runner and someone doing strength work do not have the same needs. This has to be tailored to your sport and your goal. On the sports nutrition page you can see how we build this plan together.