How to Eat Around Training for Maximum Recovery

Training is only half the battle.
Without smart pre- and post-workout nutrition, you’re leaving gains, recovery, and energy on the table.
Let’s keep it simple — and effective.

Pre-Workout Fuel (1–2 Hours Before Training)

✅ Carbs + Protein = Best combo
✅ Small amount of fat OK (but don’t overdo it — slows digestion)

Example meals:

• Chicken + rice

• Oats + protein shake

• Banana + bit of almond butter

👉 Goal: Hit training with full glycogen tanks and steady blood sugar.

Intra-Workout (During Training)

✅ Only needed if training >60 minutes intense

✅ Easy carbs (like Gatorade, fruit, or a carb powder) if needed

Post-Workout (Immediately or within 1 Hour)

✅ Protein + fast-digesting carbs = best window
✅ Goal: Kickstart recovery, replenish glycogen

Example meals:

• Whey shake + banana

• Chicken + rice/potatoes

• Low fat chicken salad sandwich or lean chicken wrap

👉 Fat post-workout is fine but keep it moderate — carbs and protein are priority.

Common Mistakes:

🚫 Fasting before heavy sessions
🚫 Overloading fat before workouts
🚫 Skipping post-workout carbs thinking "it’ll make me fat"

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