A complete meal is often comfortable 3-4 hours before, while a lighter snack may work 1-2 hours before. Timing depends on meal size, composition, exercise and personal tolerance.

Choose a small familiar option with accessible carbohydrate and without excessive fat or fibre, such as a banana, yogurt, toast or a small portion of porridge.

Yes, for a short easy session when it feels comfortable. Pre-exercise food may support prolonged work, and fasted training does not guarantee greater fat loss.

No. If you ate before training and will have a complete meal within a few hours, there is no need to panic about a 30-minute window.

They serve different roles. Protein supports muscle recovery, while carbohydrate replenishes energy stores. Priority depends on the session and time before the next one.

Not necessarily. It is convenient, but adequate protein can come from regular food. Supplements do not replace a complete daily diet.

There is no universal number. A practical starting point is often around 10-20% below estimated maintenance, but the rate of change and how you feel must be reviewed over time.

No. Tracking can be a temporary way to understand portions. Fixed prepared meals, a repeatable plate structure and attention to extras can also provide a useful framework.

A short plateau may reflect water, salt, training or the menstrual cycle. If the weekly average remains unchanged for several weeks, review actual portions, drinks, sauces and activity.

Physical activity increases energy expenditure and supports health, but appetite and incidental movement can change. Food structure, daily movement and training are more predictable together.

No. A deficit is determined by average energy balance, not by banning one macronutrient or a particular eating time. Total calories, meal quality and adherence matter.

If you have a chronic condition, pregnancy, an eating disorder, very low or high body weight, take medication or experience pronounced symptoms, discuss the plan with a doctor or qualified dietitian.