Knowing what, when, and how much to eat can be confusing, especially with so much conflicting nutrition advice online. To simplify things, here’s a science-based breakdown of what a well-structured Full Day of Eating (FDOE) looks like. This framework draws on sports nutrition, chrononutrition, and dietary guideline principles to enhance nutrient adequacy, gym performance, recovery, and sleep.
6:00 AM: Wake Up
Hydration sets the tone for your day. After a night of fasting, your body needs fluid before it needs food. Start with water, herbal tea, or coffee to support circulation, digestion, and alertness. Morning hydration also helps regulate appetite and improves training quality later in the day.
7:00 AM: Breakfast
25–35 % of daily energy intake
1–2 serves of fruit and/or dairy (e.g. yoghurt, milk)
High-biological-value (HBV) protein ~ 0.4–0.5 g/kg
Whole-grain carbohydrates
Moderate portion of plant-based fats
Front-loading calories here supports cognitive performance, muscle recovery, and metabolic rhythm. Skipping breakfast or under-eating early often leads to energy dips and overeating later in the day.
11:00 AM: Meal Two (Lunch)
HBV protein ~ 0.4–0.5 g/kg
Whole-grain carbohydrates
Moderate fats + 2–4 serves of vegetables
Midday meals help stabilise blood glucose and sustain energy into your afternoon workout. At this stage, hydration remains critical, aim to continue fluid intake regularly, not just around training.
3:00 PM: Pre-Workout Meal
Easily digestible carbohydrates
1–2 serves of fruit
HBV protein ~ 0.4–0.5 g/kg
Minimal fats
This meal fuels your session without causing gastrointestinal discomfort. Keep fibre and fat lower for quicker digestion, a banana with Greek yoghurt or rice cakes with protein powder can work perfectly.
7:00 PM: Dinner + Post-Workout
HBV protein (fish, lean meat, eggs, tofu)
2–4 serves of vegetables
1–2 serves of dairy
Moderate plant fats and carbs
Evening meals play a key role in replenishing glycogen and supporting muscle repair. Post-training protein intake enhances muscle protein synthesis, while carbs promote relaxation and serotonin production to prepare for sleep.
9:30 PM: Bedtime Routine
Finish meals and fluids ~2 hours before bed to optimise digestion and sleep quality. Supplements such as magnesium glycinate and L-theanine may support relaxation and reduce sleep latency. A consistent bedtime routine stabilises your circadian rhythm and recovery hormones overnight.
The Science Behind the Structure
Protein Distribution: Spacing 0.4–0.5 g/kg HBV protein across 4 meals maximises daily muscle protein synthesis.
Chrononutrition & Energy Timing: Eating most calories earlier supports circadian alignment and glucose control.
Gut & Metabolic Health: Regular meal spacing (~3–5 hours apart) enhances digestion and maintains stable energy.
Sleep & Recovery: Earlier eating and mindful evening nutrition improve sleep quality, hormonal recovery, and next-day performance.
Key Takeaway
This isn’t a one-size-fits-all plan, but a framework to help you align fuelling, recovery, and sleep with your training goals. Whether you train for muscle growth, fat loss, or general health, structure and timing matter as much as what’s on the plate.
Ready to take your results to the next level? At The Bodybuilding Dietitians, we combine science-based strategies with a personalised approach to help you optimise your nutrition, performance, and physique. Work with us to build a plan that fits your goals, lifestyle, and training demands, and finally see the progress you’ve been working for.