Build the final meal around three things
- Protein: use a substantial serving so the meal is satisfying.
- Carbohydrate: include enough to support training and total energy needs.
- Comfort: avoid making the meal so large or greasy that it interferes with sleep or reflux.
Simple examples
- Eggs + potato + fruit.
- Greek yogurt + oats + banana.
- Chicken + rice + cooked vegetables.
The clock matters less than your total daily intake and whether the meal helps you sleep and stay consistent.