Guides · Session design · 9 November 2026 · Thomas Schüller
Eating and drinking around training
What helps before, during and after training — based on the sports medicine position statement, without weight goals or calorie counting.
People who train regularly need no special products, but a suitable distribution over the day. The joint position statement of the American College of Sports Medicine and other societies summarises what matters.
Before and during
A carbohydrate-rich meal a few hours before training provides energy; shortly before, something light. In long or very intense sessions drinks and carbohydrates also help during the session. Drink regularly without overfilling.
After
After training carbohydrates and protein support recovery, for example a normal meal with grains, pulses or dairy. Supplements are not needed by most people.
Without weight goals
The nutrition tool works by load and timing, not by calories or weight, and names warning signs that call for professional help.
Key point: Energy before, drink and refuel during long sessions, carbohydrates and protein afterwards — with normal meals.
References
- Thomas, D. T.; Erdman, K. A.; Burke, L. M. (2016): American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Medicine and Science in Sports and Exercise 48(3), 543-568.