Daily Structure
Meal Flow
Morning
Optional Small Snack
If needed, keep it very light: an apple with no-sugar peanut butter works well.
Lunch
Main Clean Meal
Plain roast chicken with couscous, baby carrots, and broccoli gives a simple high-protein base.
Pre-Workout
Keep It Controlled
Give yourself enough time before training so the meal digests well and energy stays stable.
Supper
Small but Dense
Keep dinner lighter than lunch, but still protein-focused so you recover without overeating.
Evening
Late Snack Window
Allow one small late snack, but keep it planned and finish eating before 9:00 PM.
All Day
Hydration First
Water stays constant throughout the day, especially on cycle, run, and long-ride sessions.