Before you train
If you’re training a couple of hours after a meal you’re usually good to go. If you’re running on empty, a small carb-based snack - a banana, a slice of toast, a few oats - can help you feel less sluggish. Keep it light so you’re not training on a full stomach.
After you train
A post-session meal or snack that combines some protein with some carbs is a sensible, simple habit - a protein shake with a banana, or oats with yoghurt, both do the job without any fuss.
There’s no need to rush; getting a good meal in over the next hour or two is plenty for most people.
Don’t forget water
Hydration is the easiest win and the one most people skip. Have a drink to hand while you train, and top up afterwards. If you sweat a lot or train hard in the heat, some people like to keep an electrolyte drink to hand - check the label and choose what suits you.
Our guide to hydration habits has more easy ways to drink enough across the day.
This article is general information to help you shop, not medical or dietary advice. If you have specific health concerns, please speak to a GP or a suitably qualified professional.
