Anneli Z.
You can eat a portion of nuts or some fruit. They will not leave you feel uncomfortable during activity+ will give you lots of energy
Freja W.
Before 2-3 hours of gym, you gotta eat lots of complex carbohydrates (to provide enough energy for a long period of time) and protein with a little of fat. Something like grilled chicken with brown rice is a good example
Immediately to 30 minutes after training you gotta eat lots of protein (to help rebuild the muscles) and something sweet (to replenish the glucose loss during training) .
Grilled salmon and some sweet fruits are a good choice
