Nutrition before and after exercise: practical pointers
What to eat before a session and how to refuel afterward: general pointers, not medical advice.
These are general pointers and don't replace advice from a doctor or dietitian, especially if you have a health condition or a specific athletic goal.
Before exercise
| Time before the session | Type of meal |
|---|---|
| 3 hours | A full, balanced meal (carbs, protein, vegetables) |
| 1 hour | A light, easy-to-digest snack (banana, applesauce, cereal bar) |
| 15-30 minutes | Little or no solid food; maybe water or a light sports drink |
During a long effort (> 1 hour)
- Drink regularly in small sips rather than all at once.
- For efforts longer than 90 minutes, simple carbs (dried fruit, gel) can help maintain energy.
After exercise
| Window | Goal |
|---|---|
| 0-30 min | Rehydrate; a carb + protein snack if the session was intense |
| 1-2 hours | A full meal for muscle recovery |
The "anabolic" 30-minute window is often less strict than commonly believed: what matters most is overall diet quality across the day, not the exact minute after training.
Hydration
See the dedicated sheet "Hydration and sport: practical pointers" for volumes and the question of electrolyte drinks.
Thanks for the feedback!