Muesli

This food is above all a carbohydrate source: 60 g per 100 g, the fuel that refills muscle glycogen — the energy store you draw on every session. Enough carbs support training performance and recovery.

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.

With 7 g of fibre per 100 g, it also boosts satiety — an asset for holding a calorie deficit without hunger, and a support for digestion.

In practice: a 40 g portion provides about 24 g of carbs and 144 kcal. Adjust the amount with the calculator above based on your expenditure and the time of day.