What to eat before and after training: basic nutrition rules for athletes
10 October 2026 · 4 min read
Training is only part of the story. Progress, strength and recovery also depend on what and when you eat. Here are the basic rules that apply to most recreational athletes and sportspeople.
Before training: energy
- Eat your main meal about two to three hours before training, so the food has time to settle.
- The basis is complex carbohydrates (whole grains, potatoes, oats) with a moderate amount of protein.
- Avoid heavy, fatty meals right before training, because they slow down digestion.
- If training is soon, a light snack rich in carbohydrates, such as fruit, is enough.
After training: recovery
After exertion the body needs protein to rebuild muscle and carbohydrates to replenish energy. A good meal within a few hours after training helps recovery, and good sources of protein are chicken, fish, eggs and legumes.
Fluids
Drink water throughout the day, not only during training. During longer and more intense exertion, especially in the heat, more fluid is needed.
The biggest challenge: organisation
Most people know what they should eat. It is harder to do it every day, alongside work, training and other obligations. That is why many athletes solve nutrition in advance: the meals are already prepared and matched to the training schedule, so there is no improvising and no skipping.
Needs differ from sport to sport and from person to person, so for exact figures it is worth consulting a nutritionist.
Elia for athletes and clubs
Meals matched to training and competitions, for individuals, clubs, federations and youth academies, delivered in Belgrade.