Rules of Thumb
IN THIS LESSON
☀️ If You Work Out in the Morning
If you work out at 5–7 AM:
• Eat 15–30 minutes before class.
• Choose a light snack (100–200 cal).
• Examples: ½ banana + nut butter, collagen tea, rice cake + almond butter, or a few dates + nuts.
If you work out at 7–9 AM:
• Eat 30–45 minutes before class.
• Choose a small balanced meal (200–350 cal).
• Examples: oatmeal + berries, yogurt + granola, apple + peanut butter, or eggs + toast.
If you work out at 9–11 AM:
• Eat 60–90 minutes before class.
• Choose a complete meal (300–450 cal).
• Examples: smoothie with protein + oats, avocado toast + eggs, or rice + veggies + tofu.
Morning food is communication.
Every bite before class tells your body, ‘It’s safe to be strong.
🌙 If You Work Out in the Afternoon/Evening
If you work out at 3–4:30 PM:
• Eat 1½–2 hours before class.
• Choose a balanced meal (300–450 cal) — carbs + protein + fats.
• Examples: chicken + rice + veggies, tuna wrap + fruit, or lentil bowl + avocado.
If you work out at 5–6:30 PM:
• Eat 60–90 minutes before class.
• Choose a light meal or hearty snack (250–350 cal).
• Examples: Greek yogurt + berries + almonds, hummus wrap, or oatmeal with peanut butter.
If you work out at 7–8:30 PM:
• Eat 45–60 minutes before class.
• Choose a quick digesting snack (150–250 cal).
• Examples: banana + nut butter, rice cake + tahini, smoothie with protein + fruit.
If you work out after 8:30 PM:
• Eat a small, simple carb + protein snack 30 min prior.
• Examples: collagen tea + dates, or half protein shake + fruit.
• Keep your post-workout meal small & warm (e.g., soup or bone broth with egg) to avoid disrupting sleep.