It doesn't need to be fancy.
Am off to school of running and then the Rookie Run @runbaseberlin this morning.
It is quite a public transport trip to and back and the training will be over a couple of hours.
We can get caught post workout and find we don't eat or drink for a while after.
I like to have a few options available just in case.
I might only eat half the banana or lifebar or just a few almonds. Maybe I won't eat any of it and buy a fresh smoothie with spirulina.
I will listen to my body with the knowledge I need something.
There is a window directly post workout to refuel.
If you miss it, there is a higher risk of over eating later (that day/night, the next day or the day after), especially craving foods high in sugar, starchy and/or salty.
Eating more than we need as a snack or main meal wouldn't undo the fantastic effects from the workout but may lead to increased body fat levels regardless of how much or effectively we train. When the cravings hit, we are much more likely to fill up on low fiber and processed foods. It tends not to be salad, vegetables or lentils that we seek.
I would prefer my activated and roasted almonds but ran out of prep time last night after a lot of playtime with my 2.5yo which is ok.
It isn't perfect, but I find it better to be consistent and simple.