For most everyday training, the foundations matter more than a perfect supplement or minute-by-minute eating window: a balanced overall diet, enough fluid and meals that you can digest comfortably.
Before training: arrive fuelled and comfortable
The British Dietetic Association explains that carbohydrate is an important fuel for exercise. A regular meal containing carbohydrate a few hours before training may be enough for many people. Closer to a session, a smaller familiar snack can be easier to tolerate than a large or high-fat meal.
What works depends on the session, timing and your digestion. Test ordinary foods during routine training rather than experimenting before an important event.
After training: return to the bigger picture
A meal or snack containing carbohydrate and protein can support refuelling and muscle repair after exercise. The urgency depends on the length and intensity of the session and how soon you will train again.
For a recreational session followed by a normal meal, that meal may cover what you need. More demanding schedules can require more deliberate planning.
Keep hydration visible
Drink regularly through the day and adjust around exercise, heat and sweat loss. Water is a practical default for many ordinary sessions. Longer or harder activity may create different needs, especially in hot conditions.
Sources and further reading
This guide provides general information. Health and exercise needs vary, so seek qualified advice where appropriate.