What to eat before a workout, by how long you have

Food before training has two jobs: to fuel the session you planned, and to sit comfortably while you do it. It does not need to be special. The British Dietetic Association's sport fact sheet says a normal healthy diet can cover the carbohydrate needs of a general fitness programme, and that harder, longer training needs more.

The evidence is strongest for long sessions. A 2018 meta-analysis of 46 studies by Aird and colleagues found that eating beforehand improved prolonged aerobic performance, but not shorter aerobic bouts. The International Society of Sports Nutrition (ISSN), in its 2017 position stand on nutrient timing, reports a mixed picture for weight training: several studies of carbohydrate before resistance exercise found no gain in performance.

For a typical gym hour, then, how you feel matters more than precise numbers. For the meal afterwards, see eating after a workout. The ISSN notes that the size and timing of the meal before a session may change how much the protein you eat after it matters.

The British Dietetic Association suggests a low-fat, high-carbohydrate snack or light meal two to three hours before exercise, between the first two rows. If you eat a full lunch and train straight after work, a small snack on the way may be all you need.

Two position stands give ranges, both written for people who train hard and often. The ISSN says it is commonly recommended to eat carbohydrate-rich meals or snacks of 1 to 4 g per kilogram of body weight in the hours before harder sessions lasting more than about 90 minutes. That is a general range for athletes and an estimate, not a prescription, and most gym sessions are shorter and easier.

The joint position of the American College of Sports Medicine, the Academy of Nutrition and Dietetics and Dietitians of Canada (Thomas and colleagues, 2016) covers the type, amount and timing of food and fluids around training for athletes.

• Protein: the ISSN puts more weight on your daily total, spread over meals roughly every three hours, than on the exact time you eat it.
• Before or after: in one study the ISSN discusses, trained men who took the same protein drink just before or just after training for ten weeks made similar gains in muscle and strength.

Many people in Abu Dhabi train before work, partly to beat the heat. Some train well on water alone; others feel weak or light-headed without food. Given the Aird findings above, a short early session without food may suit you if it feels fine.

• Drink water when you wake.
• If you eat, keep it small and familiar: two or three dates, a banana or half a labneh sandwich.
• Try training without food on an easy day first, not a heavy one.
• Eat a proper breakfast afterwards, with protein and carbohydrate.

The ISSN review notes that some people get a brief dip in blood sugar as they start if they eat carbohydrate in the hour before, and that in one study a proper warm-up offset it: one more reason to warm up properly. If you have diabetes or take medication that affects your blood sugar, ask your doctor before training without food. For the rest of the morning, see the before-work plan.

This is general information. In Ramadan, a session before iftar comes after a day without food or water, so the windows above move into the evening. The World Health Organization's Eastern Mediterranean office advises light to moderate exercise and being active in the evenings, with dates to break the fast, a light suhoor and water between iftar and suhoor.

To split meals and fluid across the evening, use the Ramadan meal plan; for choosing a training window, see choosing a gym in Ramadan. If you have diabetes, are pregnant or take regular medication, speak to your doctor before fasting and training, and follow their advice over anything here.

Drinking starts long before the session. The British Dietetic Association advises starting exercise well hydrated and drinking to stay just ahead of thirst, so that you drink neither too much nor too little. In a heatwave, the NHS advises drinking extra fluids.

• Drink steadily through the day rather than finishing a large bottle in the car park.
• Carry water for the drive and the walk in, especially in summer.
• If your doctor has told you to limit fluids or salt, follow that advice over any general guide.

The water intake calculator gives a daily estimate that adds sweat losses. If you still train outdoors, the summer running guide lists the warning signs of heat illness, and training through the summer covers the walk in from the car.

• A large or rich meal in the last hour or two. The ISSN advises against eating or drinking too much in the final hours.
• Fried or very fatty food, such as sambosa or a large shawarma; the British Dietetic Association's pre-exercise advice is a low-fat choice.
• Big helpings of syrupy sweets such as luqaimat, which combine fat and sugar and can sit heavily.
• Large plates of foul, lentils or raw salad, which some people find uncomfortable mid-session.
• Anything new: a dish, a supplement or a bigger coffee than usual. Try changes on easy days.

None of these foods is off limits; it is a question of timing. For coffee and pre-workout drinks, the caffeine calculator adds up a day's caffeine against the published adult reference levels.

This guide is general information, not medical or dietetic advice. Speak to your doctor or a registered dietitian before you change how you eat around training if:

• you have diabetes, or take medication that affects your blood sugar
• you are pregnant, breastfeeding or have recently given birth
• you have a heart, kidney or digestive condition, or a food allergy
• you often feel dizzy, shaky or faint during or after sessions
• you have a history of disordered eating
• you train twice a day, compete, or want a plan built around your weight and training load

The joint position stand says athletes should be referred to a registered dietitian for a personalised plan, and the British Dietetic Association suggests a registered sport dietitian or sport and exercise nutritionist. RPM's coaches are fitness professionals: they can help you fit training around meals, but a meal plan for a medical condition belongs with a doctor or dietitian.

RPM is one club, on Level 4 of AD HUB Sports Complex in Al Manhal, with free on-site parking and a lift up. Plan your meal around the hour you will really train; the usual hours are below. RPM has not confirmed its Ramadan hours, so ask the team before you build a session around iftar.

There are keypad lockers in the changing area for your bag, and you can ask on a free guided tour where to refill a water bottle. If you are choosing a gym, compare RPM's membership tiers, Floor, Engine and Atelier, with inclusions confirmed on enquiry, against the timetable you can keep.