Nutrition around training is one of the most important factors for results. It doesn't matter if you are gaining mass or losing weight — the right timing and composition of food matter.
1.5-2 hours before training
A full meal with carbohydrates and protein:
- Rice/buckwheat/oatmeal + chicken/fish — classic
- Pasta with meat
- Omelet with toast
If you train early and don't have time to eat — drink a gainer or protein with a banana 30-40 minutes before.
During training
Water — a must. If training > 60 minutes — add BCAA or EAA and electrolytes.
30-60 minutes after training
Protein + fast carbohydrates — for glycogen recovery and initiating protein synthesis:
- Protein shake + banana — the quickest option
- Greek yogurt with honey and nuts
- Protein bars as a snack on the go
1.5-2 hours after training
A full meal with an emphasis on protein: 30-50 g of protein + complex carbohydrates + vegetables.
Summary
Don't complicate things. The main rule: eat enough protein (1.6-2.2 g/kg) and don't train on an empty stomach. The rest are details.
