What to eat before and after you train
The internet has turned meal timing into a religion, with windows and rules and panic. Most of it does not matter. A small part does, and getting that part right is easy once the noise is stripped away.
Before you train
The goal before a session is available energy and no stomach distress. A meal with carbohydrate and some protein, eaten one to three hours ahead, covers most cases. The closer to training, the smaller and simpler it should be.
If you train early and cannot eat a full meal, something light and mostly carbohydrate, like a banana or a piece of toast, is usually enough. Fat and heavy fibre slow digestion, so they are better kept away from the hour before hard work.
After you train
The real job afterwards is total daily protein and refuelling, not a magic thirty minute window. That window is far wider than the supplement industry implies, and for most people hours, not minutes, is the right frame.
A meal with solid protein and carbohydrate within a few hours of finishing covers recovery well. If you trained fasted or have another session soon, eating sooner helps more. Otherwise, your next normal meal does the job.
Total intake still wins
Timing is the fine tuning. The thing that actually drives results is hitting your protein and calorie targets across the whole day, consistently, over weeks. Get that right and the timing details barely move the needle.
Equil tracks the day as a whole and nudges timing around your sessions only when it helps, so you cover the basics that matter without obsessing over a window that mostly does not.
Stop tracking by hand
Equil reads your food, glucose, sleep and training, then adjusts your plan in real time. Not another logger, a coach.
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