What?

Maximise energy and recovery by eating at the right times. When you eat is just as important as what you eat. These guidelines apply to moderate-to-high intensity training or performance sessions lasting 60–120 minutes, common in endurance, action, and extreme sports.

How?

Pre (2–3 hrs): Combine carbs + protein. Example: porridge with whey, or rice with chicken. This tops up glycogen and gives amino acids for muscle readiness. Keep fat and fibre moderate to avoid gut stress.

During (>90 mins): Target 30–60 g of carbohydrate per hour. Gels, chews, or sports drinks work best under load. Add electrolytes in heat or heavy sweat to maintain fluid balance and reduce cramp risk.

Post (≤30 mins): Mix carbs + protein. Examples: recovery smoothie, yoghurt with fruit, or eggs on toast. Aim for a 3:1 carb-to-protein ratio to restore glycogen and repair muscle.

Why?

This rhythm prevents big energy swings, stabilises mood, and speeds recovery. Practised consistently, it compounds into better training quality and more resilient performance..

Takeaway?

Eat with the clock, not just the plate, and your energy will last longer.