Nutrition advice is everywhere, and most of it is either over-complicated or flat-out wrong. You don’t need to weigh your chicken breast to the gram or drink a protein shake within 30 seconds of your last rep. But what you eat before and after training does affect how you perform, recover, and feel.
Here’s the no-nonsense version.
Before Training: Fuel the Session
Your pre-training meal has one job: give you enough energy to train well without making you feel sick. That’s it.
If you train early morning (5-6am): You probably don’t have time for a full meal, and that’s fine. A banana, a piece of toast with peanut butter, or a small handful of trail mix 20-30 minutes before is enough. Some people train fasted and feel fine. If that’s you, go for it. But if you’re flagging halfway through sessions, eat something small.
If you train later in the day: Have a proper meal 2-3 hours before. Something with carbs and protein. Rice and chicken. Pasta with mince. A sandwich. Nothing revolutionary.
After Training: Recover and Rebuild
Post-training nutrition matters more than pre-training nutrition. When you train, you break down muscle fibres and deplete energy stores. Food is what repairs and replenishes them.
The key nutrients after training:
Protein – Repairs muscle tissue. Aim for 20-40g within a couple of hours of training. That’s roughly a chicken breast, a tin of tuna, three eggs, or a protein shake if you’re on the go.
Carbohydrates – Replenishes glycogen (your muscles’ energy stores). Rice, oats, fruit, sweet potato, bread. Don’t fear carbs. Your body just used them. Put them back.
Don’t overthink the timing. The “anabolic window” of 30 minutes post-workout has been massively overhyped. As long as you eat a decent meal within a couple of hours, you’re fine. Your muscles aren’t going to dissolve if you shower first.
Simple Meal Ideas
Pre-training (light):
- Banana and a handful of almonds
- Toast with honey
- Small tub of yoghurt with berries
- Muesli bar (check it’s not a sugar bomb)
Post-training:
- Eggs on toast with avocado
- Chicken stir-fry with rice
- Greek yoghurt with oats, honey, and fruit
- Smoothie: milk, banana, protein powder, peanut butter
- Tuna and salad wrap
Hydration: The Forgotten Fundamental
Most people don’t drink enough water, full stop. When you’re training, especially outdoors in Sydney’s heat, dehydration kills performance faster than anything else.
General rule: drink 500ml of water in the hour before training, sip throughout, and drink another 500ml after. If your urine is dark yellow, you’re behind. Aim for pale straw colour.
Sports drinks are unnecessary for sessions under 90 minutes. Water does the job. Save your money.
What About Supplements?
Most supplements are a waste of money. The fitness industry sells billions of dollars worth of pills, powders, and potions that do absolutely nothing except lighten your wallet. If your diet is solid, you don’t need 90% of what’s on the shelf at a supplement store.
The exceptions: protein powder is convenient if you struggle to get enough protein from food (see our protein article for details). Creatine monohydrate has decades of research behind it for strength performance. Beyond that, spend your money on better groceries.
The Bigger Picture
Pre and post-training nutrition matters, but it’s maybe 10% of the equation. The other 90% is your overall diet across the day and week. If you’re eating well most of the time, your body will handle training nutrition just fine.
Don’t let perfect be the enemy of good. Eat real food, eat enough of it, drink water, and stay consistent. That’s the recipe.
