Canteen, takeout and home cooking: everyday eating for people who train

Where this article stops

This article is about general eating habits for healthy adult trainees. It does not count calories, does not give gram amounts, and is not aimed at anyone's weight-loss or weight-gain goal. If you have a chronic condition, take medication, or are pregnant or breastfeeding, talk to a doctor or a registered dietitian instead of adjusting your diet based on generic advice from the internet.

Four things on every plate

Wherever you eat, check whether the meal has these four:

1. A protein source: meat, fish, eggs, soy products, dairy.
2. A staple: rice, noodles, steamed buns, whole grains, potatoes and other tubers. People who train do not need to fear staples.
3. Vegetables: at least one portion; leafy greens, gourds and squash, and mushrooms all count.
4. Water: plain water or tea; drink a little more on training days.

If all four are there, the meal is basically fine. If one is missing, make it up at the next meal; no single meal has to be perfect.

At the canteen

A canteen offers plenty of choice and visible portions. Start with a dish that has meat, fish or egg, add a vegetable dish, and take a staple according to your appetite. For oily dishes, take less of the sauce. The free soup or congee at a canteen also counts toward your water.

Ordering takeout

Common takeout problems are too few vegetables and too much oil and salt. When ordering:

• Choose a meal with a clear protein main, such as chicken-leg rice, beef noodles, fish congee or a tofu dish.
• Add a vegetable side or a cold salad; many shops let you add one separately.
• Ask for less oil and salt in the order notes; most shops will comply.
• Swap the drink for water or unsweetened tea.

An occasional heavily seasoned takeout is not a problem. One meal does not undo your training.

Cooking at home

Home cooking naturally fits the "four things" idea: one meat dish, one vegetable dish, a staple and a soup is the standard combination. To save effort, buy a few protein sources each week that are quick to cook (eggs, tofu, frozen fish and shrimp, chicken legs), and choose vegetables that keep well, such as cabbage, carrots and broccoli. If you are not confident in the kitchen, steaming, boiling and stir-frying are the three easiest methods to pick up.

Before and after training

Eat a normal meal one to two hours before training, or something easy to digest about half an hour before, such as a banana or a slice of bread. After training there is no need to rush; simply eat your next meal as usual. If training on an empty stomach feels bad, eating a little beforehand helps.

Do you need supplements?

For beginners and people returning to training, eating regular meals matters more than any supplement. Protein powder is essentially a convenient protein source, not a necessity; other supplements are outside the scope of this article.

Eat regularly, eat enough, and eat like a normal person: that is the best diet during training.

This article is general knowledge and does not replace medical or nutritional advice.