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Surefire way to fuel your workout

Yazan Al Khatib

What to eat before and after training for energy and recovery.

A bowl of oats with yoghurt and banana slices next to a protein shake

Eat a light meal with carbohydrates and some protein one to two hours before training: oats with yoghurt, or a banana with peanut butter.

After training, aim for protein and carbs within a couple of hours to refill energy and repair muscle.

And drink water throughout the day, not just during your workout.