You don't need special supplements or perfectly timed meals to train well. But eating sensibly around your workouts can help you feel more energised during training and recover better afterwards.
Before your workout
If you eat a meal 2–3 hours before, a balanced plate of protein, carbs and vegetables works well. If you're training sooner, choose something lighter and easy to digest.
- Porridge with banana
- Toast with eggs
- Greek yoghurt with fruit
- A banana or rice cakes if you're short on time
After your workout
Your next meal should ideally include a good source of protein and some carbs. There's no need to rush – eating within a few hours is fine for most people.
- Chicken, rice and vegetables
- Tuna or egg sandwich on wholemeal bread
- Omelette with potatoes and salad
- Yoghurt with granola and berries
- Tofu stir-fry with noodles
Training first thing in the morning?
Some people prefer to train without eating, others feel better with something small first. Try both and see what works for you – then have a proper breakfast afterwards.
Don't forget water
Drink regularly through the day and bring a bottle with you to the gym.
Make it personal
The right meals depend on your goal, schedule and the food you like. Our meal plans build your day around your training so you always know what to eat.
This guide is general information, not medical advice. See our health disclaimer.