Eating for Training - Real Food Ideas

When it comes to training and exercise, nutrition plays a pivotal role in fuelling your performance, enhancing recovery, and supporting overall health. The good news? You don’t need expensive, highly processed protein powders or bars to reach your fitness goals. Real, wholesome food can provide all the nutrients you need to perform at your best. Here’s how to fuel your body with real food before, during, and after training.

Before Training: Fuel to Perform

Your pre-workout meal or snack is crucial to provide your body with the energy it needs to perform. Aim for a balance of complex carbohydrates, a small amount of protein, and minimal fat to keep digestion easy. Timing matters too — try to eat 1-3 hours before your session, depending on what works best for you.

Top Pre-Training Foods:

1. Banana with Nut Butter Bananas are an excellent source of quick-digesting carbohydrates to boost energy, while nut butter provides a touch of protein and healthy fat to stabilise blood sugar levels.

2. Porridge with Fruit Oats are packed with slow-releasing carbohydrates to keep you energised, and topping your porridge with berries or a sliced apple adds natural sweetness and antioxidants.

3. Toast with Honey and Cottage Cheese Wholegrain toast provides fibre and complex carbs, honey delivers a quick energy hit, and cottage cheese adds protein for muscle support.

4. Greek Yoghurt and Granola A small bowl of Greek yoghurt with a sprinkle of granola gives you a balance of protein, carbs, and some healthy fats. Look for granola with minimal added sugars.

If you’re short on time, a piece of fruit like an apple or pear paired with a handful of almonds can work well as a light, pre-workout snack.

During Training: Stay Energised

For most people, food isn’t necessary during exercise sessions lasting under 90 minutes. However, for longer or high-intensity workouts, you may need to top up your energy reserves to keep going strong. The key here is quick-digesting carbohydrates.

Top During-Training Foods:

1. Fruit Dried fruits like dates, raisins, or apricots are portable and packed with natural sugars for a rapid energy boost. Fresh fruit like orange slices or bananas can also do the trick.

2. Homemade Energy Balls Make your own energy balls with oats, dates, and a touch of honey or cocoa powder. They’re easy to carry and packed with simple carbs.

3. Rice Cakes Plain or lightly salted rice cakes provide an easily digestible carbohydrate source that’s gentle on the stomach.

4. Electrolyte-Rich Drinks For long endurance sessions, try coconut water or a homemade electrolyte drink (mix water with a pinch of salt, fresh lemon juice, and a teaspoon of honey). This helps replenish fluids and electrolytes lost through sweat.

After Training: Recover and Rebuild

Post-workout nutrition is all about recovery and muscle repair. Focus on combining protein and carbohydrates within 30-60 minutes of finishing your session. Protein supports muscle repair, while carbohydrates replenish glycogen stores used during exercise.

Top Post-Training Foods:

1. Eggs on Wholegrain Toast Eggs are an excellent source of high-quality protein, and wholegrain toast replenishes glycogen with slow-releasing carbs.

2. Smoothie with Milk and Fruit Blend milk (or a plant-based alternative) with a banana, some berries, and a handful of spinach for a nutrient-packed recovery shake. Add a spoonful of oats or nut butter for extra energy.

3. Chicken and Sweet Potato A simple meal of lean chicken breast and roasted sweet potato provides the perfect balance of protein and carbs to refuel your body.

4. Tuna Salad with Quinoa/Brown Rice Tuna is rich in protein, while quinoa is a complete plant-based protein and a great source of carbohydrates (brown or white rice will still provide some protein and some much needed carbs to suppport refueling glycogen stores). Add plenty of colourful veggies for added fibre and vitamins.

5. Yoghurt with Fruit and Seeds Greek yoghurt paired with fresh fruit and a sprinkle of seeds (like chia or sunflower) is a light yet satisfying recovery option.

Snack Ideas for Extra Support

If you find yourself hungry between meals, keep some healthy snacks on hand to sustain energy levels throughout the day:

• Hard-boiled eggs with a sprinkle of sea salt

• Veggie sticks with hummus

• A handful of unsalted nuts

• Rice cakes with avocado or peanut butter

• Cottage cheese with cherry tomatoes

Hydration is Key

Don’t forget the importance of staying hydrated! Water is essential before, during, and after exercise to maintain performance and aid recovery. If you’ve had an intense session or sweated a lot, consider rehydrating with an electrolyte-rich drink, especially in hot weather. Sticking with the real foods idea, electrolyte drinks can be as simple as adding fruit to your water, or even blending them together with some honey and a pinch of Himalayan salt.

The Benefits of Real Food

By choosing whole, unprocessed foods, you’re not only saving money but also providing your body with a wealth of nutrients that go beyond basic energy and protein. Real food offers vitamins, minerals, antioxidants, and fibre, which all play a role in supporting your body’s overall health and performance. Plus, the flavours and textures of real food are far more satisfying than processed alternatives.

Experiment to Find What Works for You

Everyone’s body responds differently to food, so take the time to experiment with what works best for you. Some people prefer lighter meals before a workout, while others thrive on more substantial fuel. Listen to your body and adjust your choices based on how you feel during and after training.

With a bit of planning and creativity, you can power your training sessions and recovery with affordable, nutrient-dense foods. No pricey powders required — just real food and real results.