There's a lot of noise around training nutrition — supplements, timing windows, complicated protocols. For most people, especially if you're just getting back into it, the basics matter far more than the details.
Before you train
You want enough fuel to feel capable, not so full that you feel sluggish. A small meal or snack an hour or two before is ideal. Something with some carbohydrate and a little protein works well for most people.
- Porridge or toast with a bit of peanut butter
- A banana and a yoghurt
- A small bowl of cereal with milk
If you train early in the morning and can't face eating, that's fine too — just make sure you've had some water. You'll know quickly whether you need something beforehand.
After you train
Your body recovers best when it gets some protein and carbohydrate in the hours after a session. You don't need a shake the second you finish — a normal meal within a couple of hours does the job.
What matters most is getting enough protein across the day, not micromanaging the exact minute you eat it.
The bit that actually matters
Hydration. Most people simply don't drink enough water, and it shows up as feeling flat and tired long before it shows up as anything else. Drink water through the day, have some before and after your session, and you'll feel the difference.
That's genuinely most of it. Don't let nutrition be the thing that stops you starting — sort the training first, and the food falls into place alongside it.
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