Nutrition around training is one of the most searched topics by people who want to improve their performance and results. It's also one of the most full of myths and contradictory information.
The good news is that you don't need to be a nutritionist or follow complicated protocols to eat well around training. There are simple, practical principles that make a real difference, and that anyone can start applying today.
Why what you eat before and after training matters
Training is a stimulus. Nutrition is what lets your body respond to that stimulus: recover, adapt and improve. Without proper nutrition, training loses effectiveness: performance drops, recovery slows and results take longer to show.
This is especially relevant in high-intensity sports such as CrossFit or HYROX, where the body is put under significant effort and needs the right resources to respond.
What to eat before training?
The goal of the pre-workout meal
The pre-workout meal has two main purposes: to fuel the session and to protect your muscle during the effort. You don't need an elaborate meal: you need something that gives you energy without leaving you feeling heavy.
When to eat before training
Timing matters. A full meal should be eaten 2 to 3 hours before training, enough time for digestion to be essentially complete when you start. If you train earlier and don't have time for a full meal, a light snack 30 to 60 minutes before is enough.
What to include in your pre-workout meal
Carbohydrates: they're the main source of energy for high-intensity training. Rice, potatoes, oats, bread, pasta: choose what you like and tolerate best.
Protein: helps protect muscle during training and kick-start recovery. Chicken, fish, eggs and Greek yoghurt are good options.
Fat and fibre: in moderate amounts. Too much slows digestion and can cause discomfort during training.
Pre-workout meal examples
- Rice with chicken and vegetables: 2 to 3 hours before
- Oats with fruit and Greek yoghurt, 1 to 2 hours before
- Banana with peanut butter, 30 to 60 minutes before
- Greek yoghurt with fruit, 30 to 60 minutes before
What about training on an empty stomach?
Training fasted is an option some people prefer, especially for early morning sessions. For low to moderate intensity training, fasting doesn't necessarily hurt performance. For high intensity training like CrossFit or HYROX, the body needs available glucose to sustain the effort, so training fasted in this context can reduce performance and increase muscle breakdown.
What to eat after training
The purpose of the post-workout meal
After training, your body is in recovery mode: it needs to replenish the muscle glycogen used during the effort and protein to repair and build muscle tissue. The post-workout meal is one of the most important of the day, especially if your goal is to build muscle or improve body composition.
When to eat after training
The idea that you have to eat within 30 minutes of training or lose all the benefits is a myth. The so-called “anabolic window” is much wider than people used to think: your post-workout meal should be eaten within the 2 hours after training, but it does not need to be immediate.
What to include in your post-workout meal
Protein: the most important nutrient after training. It stimulates protein synthesis and muscle repair. The aim is to have 20 to 40g of protein in your post-workout meal.
Carbohydrates: they replenish the muscle glycogen used during exercise. The amount depends on how hard you train and on your goals: more carbs if your goal is performance, fewer if your goal is fat loss.
Hydration: rehydrating after training is essential. Start drinking water straight after your session and keep hydrating over the following hours.
Post-workout meal ideas
- Chicken with rice and vegetables: a complete, balanced meal
- Omelette with sweet potato: a good combination of protein and carbs
- Salmon with quinoa and vegetables: rich in protein and omega-3
- Greek yoghurt with fruit and granola: a lighter option for morning workouts
Hydration: the most underrated nutrient
Hydration is as important as nutrition, and it's the most neglected aspect for most people who train.
Dehydration of just 2% of body weight already reduces performance significantly. Before training, make sure you're well hydrated. During training, drink water regularly, especially in long or very sweaty sessions. After training, replace the fluids and electrolytes you've lost.
A simple way to monitor hydration is the colour of your urine: it should be pale yellow. Dark urine is a sign of dehydration.
Supplements: do you really need them?
Most people who train don't need supplements if their diet is balanced. That said, there are two with solid scientific evidence that can make sense for anyone who trains regularly:
Protein powder: useful when it's hard to hit your protein intake through food alone. It's not a meal replacement, it's a practical supplement.
Creatine is one of the most studied supplements, with some of the strongest evidence. It improves performance in high-intensity efforts and supports muscle gain. Safe and effective for most people.
For any other supplements, check with a nutritionist or doctor before you start.
Nutrition and training at Revolution Fitness, Figueira da Foz
At Revolution Fitness the focus is training, but we know nutrition is half the equation. Our coaches are available to give guidance on nutrition around training and help align your eating with your goals.
If your goal is to lose weight through exercise, build muscle or improve your performance in CrossFit or HYROX, nutrition around training is one of the first things to optimise.
Your first class is free with no commitment. Book your session at revolutionfitness.pt, call 936 154 598 or send an email to geral@revolutionfitness.pt.
You'll find us at Pavilhão Hélio Cardoso, Rua Prof. Joaquim Augusto Silva, Figueira da Foz.
Frequently asked questions about nutrition and training
Can I train without eating anything beforehand?
It depends on the intensity of the session and your goal. For low-intensity training, training fasted is possible. For high-intensity training like CrossFit or HYROX, it's a good idea to eat something first, at least a light snack 30 to 60 minutes before the session.
What is the best food to eat before training?
There is no single best food. What works varies from person to person. In general, a combination of carbohydrates and protein 2 to 3 hours before training (or a lighter snack 30 to 60 minutes before) is a good guideline for most people.
Do I need to eat right after training?
No. The post-workout window is wider than people used to think. What matters is having a meal rich in protein and carbs within 2 hours of training, not in the first 30 minutes.
How many grams of protein do I need per day if I train regularly?
The general recommendation for people who train regularly is between 1.6 and 2.2 g of protein per kilo of body weight per day. For a 70 kg person, that means between 112 and 154 g of protein a day.
Do you need supplements to get results?
No. A balanced diet is enough for most people. Supplements can be useful as an extra, especially protein powder and creatine, but they don't replace good nutrition.
Should I eat differently on days I don't train?
Yes, slightly. On rest days you generally need fewer carbohydrates, so you can cut the amount a little. Protein intake should stay the same to support muscle recovery.
Protein matters even more as the years go by. We explain how training and nutrition protect your muscle as you age.
