Training nutrition doesn't need to be complicated. Two sensible meals — one before, one after — cover the vast majority of what matters.
Before training: fuel and focus
Eat a meal containing carbohydrates and some protein 1–3 hours before your session: porridge and a scoop of whey, rice and chicken, or a banana with yoghurt if time is short. Training very early? Something small and quick-digesting — or simply a pre-workout like ABE and a banana — beats training completely empty for most people.
After training: repair and refill
The priorities are protein for muscle repair (25–40 g) and carbohydrates to restore glycogen. A shake such as Reflex Nutrition's Instant Whey PRO or BioTechUSA's Hydro Whey Zero is convenient when you can't face a full meal straight away — hydrolysed formulas like Hydro Whey Zero absorb particularly quickly. Follow up with a proper meal within a couple of hours.
The “anabolic window”, honestly
The idea that muscle gains vanish unless you eat within 30 minutes has been thoroughly softened by research. Total daily protein and calories matter far more than a stopwatch. That said, if you trained fasted, eating reasonably soon afterwards makes sense.
Don't forget fluids
Rehydration is part of recovery. After heavy or sweaty sessions, an electrolyte serving — Applied Nutrition's Hydration+ or a Bodyfuel tablet in your water bottle — restores what you lost. See the Hydration collection.
A simple template
- Pre: carbs + protein, 1–3 hours out
- During: water (electrolytes if long or hot)
- Post: 25–40 g protein + carbs, then a normal meal
This article is for general information only and is not a substitute for professional medical or dietary advice.
