What you eat before and after exercise matters. Get it wrong and you'll feel sluggish during training, crash mid-session, or wake up the next day more sore than you need to be. Get it right and everything feels easier.
But here's the thing - optimal nutrition depends entirely on what you're doing. A 5K parkrun has completely different fuelling requirements to a weightlifting session. A Sunday morning swim isn't the same as marathon training.
That's why we've created sport-specific guides for the activities people actually do. Each guide covers timing, what to eat, what to avoid, and practical meal suggestions.
The Universal Principles
Before exercise: easily digestible carbs for energy, moderate protein, low fat and fibre (they slow digestion). After exercise: protein for muscle repair, carbs to replenish glycogen stores, fluids to rehydrate. Timing and amounts vary by sport - that's what the guides below cover.
Quick Timing Guide
When to Eat Around Exercise
2-3 Hours Before
Full meal with carbs, protein, some fat. Example: chicken and rice, pasta with sauce, porridge with fruit.
30-60 Minutes Before
Small snack, mostly carbs. Example: banana, toast with jam, energy bar, handful of dried fruit.
Immediately After
Start rehydrating. Quick carbs if glycogen depleted. Organic chocolate milk can be effective (avoid versions full of additives).
Within 2 Hours After
Balanced meal with protein and carbs. This is when muscle repair peaks.
Universal Rules That Apply to Every Sport
- Don't try new foods on race/game day - stick to what you know works
- Hydration starts hours before - you can't catch up if you start dehydrated
- Fat and fibre slow digestion - great normally, problematic pre-exercise
- Protein is crucial post-exercise - aim for 20-40g within 2 hours
- Listen to your body - these are guidelines, not rules. What works for others may not work for you
Ready to dive into the specifics? Pick your sport category above, or start with our most popular sections: Running & Races or Gym & Strength Training.
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