When it comes to pre-workout nutrition, it's essential to focus on providing your body with the right fuel to optimise performance and support muscle maintenance. About 30 to 60 minutes before your workout, aim to consume a mix of carbohydrates and protein. Carbohydrates are crucial because they provide quick energy that your muscles can use during your workout. For instance, a smoothie made with milk or yogurt for protein and carbs mixed with fruit and nut butter for extra protein and carbs. This combination helps sustain energy levels throughout your exercise session. Additionally, incorporating some protein is beneficial because it supports muscle repair and helps prevent muscle breakdown during intense physical activity.  

Hydration is equally important. Ensure you are well-hydrated by drinking water throughout the day and have a glass of water about 15 to 30 minutes before you start your workout. Proper hydration supports overall performance and helps prevent dehydration during exercise. By focusing on these nutritional strategies, you can enhance your workout experience and achieve better results.

For sustained energy during long workouts or competitions, it's essential to focus on foods that provide a steady release of energy over an extended period. Complex carbohydrates are particularly effective because they break down slowly and provide a consistent supply of glucose to your muscles. For example, a bowl of oatmeal with a bit of fruit or honey can be a great breakfast before a long workout. Whole-grain bread, brown rice, quinoa, and sweet potatoes are also excellent sources of complex carbs that can be incorporated into your meals. 

During long workouts, especially those exceeding 90 minutes, it's important to continue fueling your body. Consuming quick, easily digestible carbohydrates can help maintain your energy levels. Energy gels or chews specifically designed for endurance athletes are convenient options. Additionally, sports drinks that combine carbohydrates with electrolytes can be beneficial, particularly if you're exercising in hot or humid conditions where you lose a lot of sweat. 

Fruits like bananas or oranges are also good choices for quick energy. They are easy to digest and provide natural sugars and essential vitamins that support energy production. By focusing on these foods, you can maintain your energy levels throughout long workouts or competitions, allowing you to perform at your best.

Post-exercise nutrition is crucial for muscle recovery and growth. Within 30 minutes to 2 hours after your workout, aim to consume a combination of carbohydrates and protein to replenish glycogen stores and support muscle repair. Carbohydrates are essential because they help restore the glycogen that your muscles used during exercise. A good target is to consume about 1 gram of carbs per kilogram of body weight. Wholegrains are an excellent option, as are fruits such as berries, bananas, and apples because they are high in natural sugars and vitamins. 

Protein is equally important as it provides the amino acids necessary for muscle repair and growth. Aim for around 0.3 to 0.5 grams of protein per kilogram of body weight. Lean meats like chicken, turkey, and lean beef are excellent protein sources, as are dairy options like Greek yogurt and cottage cheese. For plant-based proteins, tofu, tempeh, and legumes are great options. 

A balanced post-workout meal might include grilled chicken with sweet potatoes and a side of vegetables, or a smoothie made with protein powder and fruit. These combinations ensure you get the necessary nutrients to maximise recovery. Hydration is also important, so make sure to drink water or a recovery drink to rehydrate and support the recovery process.

Adjusting your diet on rest days versus training days is essential to support your body's varying needs. Your hunger levels can vary, so listen to your hunger and fullness cues and adjust your intake as needed. However, on rest days, your energy expenditure is lower, so you may find you want to naturally reduce your carbohydrate intake slightly. Focus on consuming complex carbs from vegetables, legumes, and whole grains, which provide sustained energy and essential nutrients without excess calories. Maintaining your protein intake is crucial on rest days to support muscle repair and maintenance. Continue eating lean proteins such as chicken, fish, tofu, and beans, which help your muscles recover and prepare for your next workout. 

Healthy fats should also be part of your rest day diet, as they support overall health and can help with satiety. Include sources like avocados, nuts, seeds, and olive oil. Your overall caloric intake might be slightly reduced to reflect the lower energy expenditure, but it's important to ensure you're still consuming enough to support recovery and prevent muscle loss. 

On training days, you need to increase your carbohydrate intake to fuel your workouts. Incorporate complex carbs into your meals and add simple carbs pre- and post-workout for quick energy and glycogen replenishment. Maintain or slightly increase your protein intake to support muscle repair and growth. Staying well-hydrated is crucial on training days, so drink plenty of water throughout the day, adjusting for sweat loss during workouts.