Build a reliable plate
Start meals with a protein source, add vegetables or fruit, include a carbohydrate that matches your activity, and use fats for flavour and satiety. The proportions can change with appetite and training demand.
Place energy near training
A balanced meal two to four hours before training works for most people. If needed, choose a smaller carbohydrate-rich snack closer to the session. After training, eat a normal meal containing protein and carbohydrate.
Measure the trend
Judge the plan across several weeks using training performance, energy, hunger and body-weight trends. Change one element at a time so you can understand the result.