Nutrition supports performance best when the basics are reliable. You do not need a complicated meal plan to improve energy, recovery, and training quality.
Build meals around protein
Include a useful protein source at each main meal. This supports recovery and makes it easier to distribute protein across the day without relying on one oversized meal.
Place carbohydrates around training
Carbohydrates help fuel demanding sessions. A balanced meal a few hours before training and another afterward is enough for most recreational athletes.
Make hydration visible
Keep water accessible and drink regularly rather than trying to catch up during the workout. On longer or hotter sessions, electrolytes may also be useful.