Food and training

What matters most about food is how much you eat over a week and that protein is sufficient. The rest is fine-tuning.

Energy

Weight is governed by energy balance over time. Under Food a daily need is calculated from height, weight, age, sex and activity – a guideline that can be off by a few hundred calories. Track your weight for four weeks and adjust by the trend, not by single days.

Protein

A common guideline is 1.6–2 grams per kilo of body weight per day, spread over three to four meals. More than that does not seem to build more muscle for most people. When losing weight, aim for the upper end because protein protects muscle and keeps you full.

Carbohydrates and fat

Carbohydrates fuel hard workouts and long runs; easier days need less. Fat is needed for hormones and vitamins – around 25–35 percent of energy is common. The exact split matters less than the overall picture.

Around the workout

Something to eat one to three hours before, preferably with carbohydrates, often makes the workout better. Afterwards a normal meal within a couple of hours is enough; the famous 30-minute "window" is not as narrow as once claimed. Before a long run or race over an hour and a half it can be worth practising eating something along the way.

What matters less

Meal timing, number of meals and most supplements. Creatine has good support for strength; most other supplements have weak support. If you are unsure about your diet, or have a medical condition, talk to a dietitian.