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.
