Simple plates on training day

Three simple but satisfying meal ideas for before or after training: **Before a morning class** — 1 banana + 1 tablespoon of almond butter. Fast sugar + slow-burning fat; the stomach stays light. **Before an afternoon class** — Egg + avocado + whole-grain bread. Protein + good fat, perfect if eaten 2 hours beforehand. **After class** — Yogurt + fruit + a handful of walnuts. Eating it within 30-60 minutes of training seriously speeds up muscle recovery. Plenty of fluids; keep it simple all day.