Pre and post workout meals that matter

What you eat around training can be the difference between progress and spinning your wheels — but it's simpler than the supplement industry wants you to believe.

Before: fuel, don't stuff

Aim for a meal with carbs and a little protein 1–3 hours before. The closer to your session, the lighter it should be:

• 2–3 hours out: oats, fruit, yoghurt
• 30–60 minutes out: a banana or a slice of toast with honey

After: the recovery window is wider than you think

The "anabolic window" was oversold. What matters is that you get protein and carbohydrate within a few hours — to repair muscle and refill energy stores.

A practical post-workout plate:

1. a palm of protein (chicken, fish, eggs, legumes)
2. a fist of carbs (rice, potato, bread)
3. vegetables and water

Hydration and sleep do more for recovery than any powder. Get those right first.