What to eat before and after training: a simple guide

You don’t need expensive supplements or complicated diets to get the most from your training. Simple food at the right time gives you energy during your workout and helps your muscles recover afterwards — and it can all come from ordinary food you already have at home.

Before training: energy without heaviness

• 2–3 hours before: a full meal — carbs + protein (rice or pasta with chicken, or foul, baladi bread and eggs).
• 30–60 minutes before: a light snack — a banana, two dates, toast with honey, or yoghurt.
• Avoid fatty, fried food and big portions right before training.

After training: protein + carbs

Within an hour or two after training, eat a meal with protein to help your muscles rebuild and carbs to restore your energy.

• Chicken or fish with rice or potatoes and a salad.
• Eggs with baladi bread and cottage cheese.
• Lentils or foul with bread.
• Yoghurt with oats and fruit.
• Milk and a banana if you’re not very hungry.

Protein doesn’t have to come from supplements: two eggs, a pot of yoghurt and a bowl of lentils are excellent, cheap sources.

Water: more important than food in the heat

• Drink two glasses of water two hours before training.
• During training: sips every 15–20 minutes.
• After training: replace what you sweated out — pale urine is a sign you’re drinking enough.
• For sessions over an hour in the heat, drinks with electrolytes can help.

If you train early in the morning

If you’re not used to eating before training, you can do a light session on an empty stomach and have breakfast straight after. If you feel dizzy or weak, have something small like a banana or a date first.

An important note

This guide is general advice for healthy people. If you have diabetes, high blood pressure or any health condition, or you’re following a weight-loss plan, ask a doctor or dietitian to adjust the amounts for you.

Water bottles and gym bags so your food and water come with you to every session.