Science, in plain English
Why this works
Short, practical explanations. No jargon, no supplement sales pitch.
Before a heavy session
- 60–90 min before: 30–60g easy carbs (banana, white rice, oats, toast, rice cakes).
- Keep fat and fibre low so nothing sits heavy in your stomach.
- 400–600ml water in the two hours before you start.
- Optional: coffee 30–60 min before, roughly 3mg caffeine per kg bodyweight.
After training
- 30–40g protein in your next meal — whey, milk, quark, eggs or chicken all work.
- Add carbs to refill muscle glycogen for the next session.
- Replace fluid: roughly 1.2–1.5 litres per kg of bodyweight lost in sweat.
- Forget the 30-minute window; the daily total is what matters.