Adele, nutritionist and dietitian, explained that the timing of meals and snacks can significantly affect exercise performance, energy, and recovery, depending on the type of workout.

Carbohydrates are important before exercise as they provide a key source of fuel. The amount should be adjusted to how much time there is for digestion, typically 2–4 grams of carbohydrates per kilogram of body weight, eaten 2–4 hours before exercise. The more time available, the more can be consumed. If there is only 30 minutes to an hour, something simple like a banana or a slice of bread is sufficient.

Pre-workout carbohydrates matter less for shorter or lighter workouts compared with longer, more intense sessions

After exercise, a balanced meal of protein, carbohydrates, and fibre is recommended. The exact ratio depends on individual needs as well as the type and volume of the workout. For the general population, the “suku-suku separuh” model, a Malaysian healthy plate guideline that divides the plate into a quarter of carbohydrates, a quarter of protein, and half vegetables and fruit, is a practical guide. For very active or high-performance athletes, especially after harder or longer workouts, it may be more appropriate to fill half the plate with carbohydrates, one-quarter with protein, and one-quarter with vegetables and fruit.

There is no strict rule about when to eat after exercise, but aiming for a recovery meal within two hours is advisable.

Supplements, as the name suggests, are only meant to support the diet. In most cases, if meals are well planned and balanced, additional supplementation is not necessary.

That said, they can be useful in certain situations. Protein powders, for instance, may help individuals who struggle to meet their protein needs through food alone or who prefer the convenience. It’s important, however, to choose products from reputable brands.

Electrolyte drinks are generally only required for prolonged, intense workouts lasting more than two hours, especially in hot and humid conditions or for those who sweat heavily. For most people, dietary intake, particularly in diets that already include adequate sodium, such as when eating out, provides sufficient electrolytes without the need for supplements.

Nutrition strategies differ depending on whether the focus is endurance training or strength training. Endurance-focused training typically requires a higher intake of carbohydrates to sustain longer sessions. Strength-based training also benefits from carbohydrates, but they are generally a lower priority compared with endurance work. The main differences, therefore, lie in overall energy demands and the balance of carbohydrates and protein, with endurance training leaning more heavily on carbohydrates while strength training places greater emphasis on protein. Ultimately, the individual goals and needs remain the most important factor.

Here's how Adele breaks it down in practical terms:

Endurance training: Carbohydrates are the main priority. Larger portions of carbohydrates help to fuel prolonged sessions, with moderate amounts of protein for recovery.

• Pre-workout snack Two slices of toast with jam and honey
• Post-workout Chocolate milk and a sports drink
• Main meals One-third of plate with carbohydrates, one-third with protein, one-third with vegetables and fruit
• Snack Sweet potato with milk

Strength training: Protein takes centre stage, supporting muscle repair and growth. Carbohydrates are still important for performance, but the amounts are generally lower than for endurance athletes.

• Pre-workout snack Overnight proats (protein oats)
• Post-workout Protein shake with fruit
• Main meals “Suku-suku separuh” (half the plate with vegetables and fruit, one-quarter with protein, one-quarter with carbohydrates)
• Snack Greek yoghurt with fruit

Adele emphasises that these are only examples and can vary widely depending on the individual.

Hydration needs careful management before, during, and after exercise, particularly in hot or humid climates where fluid loss can be significant. Even a decrease in body water levels greater than 2% of body weight can reduce exercise performance by 25–30%, especially in hot weather.

Athletes can gauge their individual fluid needs by monitoring body weight, since acute changes usually reflect changes in body water. A practical approach is as follows:

Hydration before, during, and after exercise

In addition, a practical way to check fluid replacement needs is to monitor body weight:

1. Weigh yourself (preferably nude) before and after exercise.
2. Calculate the difference in weight.
3. Rehydrate accordingly: For every kilogram of body weight lost during exercise, drink about 1.5 litres of water. This does not need to be consumed all at once; instead, rehydration should take place gradually over the next 2–6 hours.

Adele points out that a common misunderstanding in sports nutrition is the tendency to rely on supplements, products, or fancy recovery protocols while neglecting the fundamentals. In reality, the essentials matter most: balanced meals, a proper training programme, adequate rest and sleep, and effective stress management. As she emphasises, it is far more important to master these basics before turning to anything extra.