What should I eat before and after training sessions for my sport?
As a general rule, you should focus on consuming easily digestible carbohydrates and moderate amounts of protein before and after training sessions. Here are some suggestions:

Before training:
1. Whole-grain toast with a bit of peanut butter or hummus.
2. A banana or apple with a handful of almonds.
3. A protein shake or smoothie made with fruit and protein powder.

After training:
1. A post-workout smoothie with a mix of fruit, protein powder, and a small amount of honey.
2. A turkey sandwich with whole-grain bread, lettuce, and tomato.
3. A bowl of Greek yogurt with berries and a sprinkle of granola.
To optimize your performance before and after training sessions, you should focus on consuming nutrient-dense foods that provide energy, support muscle recovery, and aid in overall well-being.

Before training:
1. Eat a small meal or snack about 1-4 hours before training to avoid feeling too full during the session.
2. Choose complex carbohydrates, such as whole grains, for sustained energy release.
3. Include lean protein sources, such as chicken, fish, or tofu, to aid muscle recovery and growth.
4. Add some healthy fats, such as avocado, nuts, or nut butter, to help with energy and satiety.