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Exercise & food

Fuel the session. Recover without the hype.

Whether you lift before work or train for a half marathon, food should support performance and recovery - not wreck your gut. Mainstream sports-nutrition evidence, not supplement marketing.

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Before training

Typical gym session (60-90 min)

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2-3 h before: carbs + protein - rice bowl, pasta with veg, beans on toast.

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30-60 min before: light snack only if hungry - banana, yogurt, toast + peanut butter.

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Skip brand-new high-fibre or very fatty foods right before training.

You do not need a branded pre-workout. Caffeine helps some people; hydrate through the day.

Example meals

Chicken rice bowl

Porridge + banana

Greek yogurt



Before endurance

Long run or marathon

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24-48 h before: slightly higher carbs from foods you already tolerate.

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Race morning: breakfast 2-4 h before - low fibre if your gut is sensitive.

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During: gels only if you practised them; many 10k efforts need water alone.

Carb loading is not one giant pasta bowl the night before - it is familiar carbs across 1-2 days for events over ~90 minutes.

Example meals

Pasta + tomato sauce

Bagel + jam

Rice + lean protein



After training

Weights or HIIT

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Within a few hours: 20-40 g protein from food plus carbs to refill glycogen.

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Examples: salmon traybake, lentil curry + rice, omelette + toast + salad.

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Rehydrate; include salt-containing foods if you sweated heavily.

The “30-minute window” is narrower than supplement ads suggest - daily protein and sleep matter more.

Example meals

Salmon & potatoes

Lentil dhal

Egg & avocado toast



After endurance

Long session (90 min+)

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Fluids + carbs first - water, milk, fruit, sandwich, rice dish.

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Protein at the next meal supports repair - not necessarily in the first five minutes.

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Fruit or veg for potassium; cherry products are optional, not essential.

Chocolate milk or a normal meal within 1-2 hours is fine for most recreational athletes.

Example meals

Chocolate milk

Chicken sandwich

Rice + veg + tuna



When to speak to a professional

Diabetes on insulin, pregnancy, eating disorders, kidney disease, or elite competition all change the rules. Book your GP or a sports dietitian if you are unsure.

Compare protein sources & cost

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Quick wins

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Eat a familiar carb + protein meal 2-3 hours before hard sessions.

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Refuel with food within a few hours - not only supplements.

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Hydration beats energy drinks for most everyday training.

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Build a week around this advice

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Trust & sources

Written for Meal Pilot by Dr James, MBBS - a practising NHS GP in the United Kingdom. The information below reflects UK public-health guidance (including NHS Eatwell principles and SACN reference intakes). It is educational, not a personal prescription: always follow advice tailored to you by your own GP, practice nurse or registered dietitian.

Author

Dr James, MBBS

Reviewed by

Meal Pilot editorial team with GP review

Last reviewed

June 2026

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