What to eat before a workout (and after)

You don't need anything special before lifting. A normal meal a few hours before, or a small snack an hour before, gives you energy without a heavy stomach. What you eat over the whole day matters much more than the hour around training.

Before

• Two to three hours before: a normal meal with protein and carbs. Chicken and rice, eggs on toast, a burrito.
• Under an hour before: something small and easy to digest. A banana, yogurt, a slice of toast with honey.
• Keep fat and fibre light right before training, so your stomach is settled.

Can I train fasted?

Yes, if it suits you. Many people lift fine first thing in the morning on an empty stomach. If your sessions feel flat, try a small snack or a coffee with milk first and see if it helps.

After

Eat a meal with 20 to 40 g of protein within a few hours. There's no need to rush a shake into the changing room; the window is wide. See how much protein to build muscle.

Caffeine

A coffee 30 to 60 minutes before training helps most people lift a little more. Skip it for evening sessions if it costs you sleep.