Eating right around your workout gives you energy to train hard and recover faster. You don't need to overthink it — just follow a few simple principles.
Before training (1–3 hours)
The goal is energy without a heavy stomach. Favor easy-to-digest carbs with a little protein: banana with yogurt, oats, bread with eggs, or rice with chicken if you eat a few hours out. Avoid very greasy or high-fiber foods right before training as they can cause bloating.
If you train early morning
No time for a full meal? A banana, a couple slices of bread, or a glass of milk is enough for a 45–60 minute session. Eat a larger meal right after.
After training (within 1–2 hours)
This is when your body is ready to refuel. Combine protein + carbs to recover: chicken with rice, whey with a banana, or eggs with potato. The "anabolic window" is not as narrow as the myth suggests — as long as you hit your daily protein, eating within a few hours after training is plenty.
Water and electrolytes
Don't forget to drink water before, during and after. For long, sweaty sessions, add a little mineral salt or an electrolyte drink to maintain endurance.
Bottom line
Before: easy carbs + some protein. After: protein + carbs. Stay hydrated. Your total daily intake matters most — the around-workout meals are just fine-tuning.