Meal timing can make a big difference to your energy, performance, and recovery — but it doesn’t have to be complicated.
You don’t need to track every bite or plan your day around food. What really matters is creating simple, consistent habits that support your training and lifestyle.
Here’s how to get it right 👇
🍳 Start Your Day Right
Breakfast really does set the tone for your day — especially when it’s high in protein.
A balanced breakfast helps:
✅ Stabilise your energy levels.
✅ Keep you full for longer.
✅ Reduce cravings and snacking later on.
Example:
Scrambled eggs on wholegrain toast with avocado, or Greek yoghurt with berries and oats.
If mornings are hectic, a protein shake and a banana are still better than nothing — you’re giving your body fuel to perform.
🏋️♂️ Fuel Around Training
If you’re training hard (like we do at CrossFit Greater Brislington), when you eat around your workouts can make a big difference to how you feel and recover.
Before Training
Try to eat around 1–2 hours before your session.
You want something that’s easy to digest but gives you steady energy — like:
🍚 Chicken and rice
🍌 Oats with protein powder
🍞 Toast with peanut butter and banana
Avoid eating a big meal right before training — your body needs time to digest, and you don’t want to feel sluggish mid-WOD.
👉 If you train early in the morning, make sure your dinner the night before is substantial enough to see you through your session. You might not have time (or the appetite) for breakfast before then thats ok but something small is better than nothing (banana, small bowl of ceral, or my favourite is a Squares bar) and can give you a little boost to get you going. Just be prepared to refuel properly after your session with a good mix of protein and carbs.
After Training
This is where recovery really starts. Try to get a high-protein, high-carb meal in as soon as possible after training.
This helps to:
Rebuild muscle tissue.
Refill energy stores.
Speed up recovery for your next session.
Example:
A protein shake and a banana right after, followed by a proper meal (like chicken stir-fry or salmon with potatoes and veggies) within an hour if able.
🌚 Avoid Eating Too Late
Eating a big meal right before bed can make it harder to sleep, because your body is still digesting when it should be resting.
Poor sleep then affects your energy, hunger, and recovery the next day.
Try to finish eating at least 2 hours before bedtime when possible.
If you’re genuinely hungry later, a small snack — like Greek yoghurt or a handful of nuts — is perfectly fine and recommended if training early the next day.
⚖️ The Big Picture
You don’t need to eat at the exact same times every day. What matters most is:
Eating enough protein consistently.
Getting balanced meals with good carbs and fats.
Timing your food so you feel energised, not sluggish.
It’s not about perfection — it’s about finding a rhythm that fits you and supports your training, recovery, and daily life.
💬 Final Thoughts
Meal timing doesn’t have to be stressful. Start simple:
Eat a solid breakfast.
Fuel smartly around training.
Give your body time to rest before bed.
Do that consistently, and you’ll notice the difference in your workouts, recovery, and energy levels.
At CrossFit Greater Brislington, we help our members with more than just training — we coach them on nutrition, recovery, and lifestyle habits that actually last.
👉 Want to learn how to fuel your training better? Click here to book a free chat with one of our coaches, and we’ll help you build a plan that works for your life — not against it.