The original article recommends a digestible snack such as a banana before training when a full meal is too close to the session. Meals earlier in the day can combine carbohydrates and protein while keeping fat moderate to reduce digestive discomfort.
After training, carbohydrates and protein can help replenish energy and support muscle repair. Fruit or a light savoury snack can be practical options, especially after sweating.
Most sessions do not require food during the workout. Longer or unusually intense efforts may need a digestible, calorie-containing option. Hydration matters too: water replaces fluid, while sodium and other minerals may also be lost through sweat. Individual needs vary by climate, duration, health and training load.