Smart snacks before and after training

Before training, easily digested carbohydrates can help when the last meal was several hours earlier. After training, a snack containing protein and carbohydrates can bridge the gap until the next meal.

A banana with yogurt, toast with eggs, or milk with fruit are practical options. Very large or high-fat snacks immediately before intense exercise may feel uncomfortable.

There is no universal thirty-minute rule. Daily intake, comfort and consistency are more important than rushing to consume a product the moment a workout ends.