Honey

This food is rich in simple sugars (80 g of carbs per 100 g): quickly available energy, best used around training — before for a boost, after to help refill glycogen — rather than away from sessions.

Rich in carbs, it fits well just before or just after a session, when the body burns then rebuilds glycogen, its main energy store during effort.

It contains almost no protein (under 1 g per 100 g): an almost pure carbohydrate source, to be seen as energy rather than a muscle-building food.

In practice: a 40 g portion provides about 32 g of carbs and 128 kcal. Adjust the amount with the calculator above based on your expenditure and the time of day.