Pre-workout: Think fuel. A combo of carbs and protein 60–90 minutes before training gives your body the energy it needs. A banana with Greek yoghurt, or chicken and rice works well.

Post-workout: Think recovery. You want to replenish energy and start muscle repair. A meal with lean protein, carbs, and some veggies is ideal.

Don’t overthink it. You don’t need expensive supplements or perfect timing. Just real, balanced meals around your training. And hydrate! Water matters more than most people realise.