Sports nutrition
Sports Nutrition Basics: Fuel, Recover, Repeat
8 min read · Reviewed by Zin, Doctor | Nutrition Consultant | Lifestyle & Wellness Coach
What to eat before, during, and after training — scaled to what you are actually doing, not what an elite programme requires.
Before: carbohydrate availability
For sessions over an hour, aim for 1–4 g of carbohydrate per kg of body weight in the 1–4 hours beforehand. Keep fat and fibre lower close to the session to limit gastric discomfort.
During: only when it matters
Sessions under 60 minutes rarely need intra-workout fuel. Beyond that, 30–60 g of carbohydrate per hour supports output; beyond 2.5 hours, mixed glucose-fructose sources allow higher rates.
After: protein plus carbohydrate
0.3 g/kg of protein with a carbohydrate source restarts recovery. The 'anabolic window' is far wider than once claimed — total daily intake matters more than minutes.
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STRIVE provides nutrition education, lifestyle guidance, and wellness coaching. It does not provide medical diagnosis, medical treatment, or dietetic care reserved for registered healthcare professionals. Medical diagnosis and treatment remain the responsibility of your own physician. Always consult your doctor before changing your diet, exercise, or medication.