What to eat, how much, and when — scaled for both of you.
Carb Targets
Pre-workout carbs fuel your session. Too little = gassed out. Too much = sluggish. Here's your sweet spot:
Him — 285 lbs
30-45g carbs
60-90 min before gym. Larger body = more fuel needed. Aim for the higher end on heavy days.
Her — 145 lbs
15-25g carbs
45-60 min before gym. Lighter body, less fuel needed. Don't force more than feels right.
Fruit Breakdown
Fruit = fast-digesting carbs + vitamins. Perfect pre-workout fuel. Here's what works:
Fruit
Serving
Carbs
Best For
Mango
1 cup (165g)
~25g
Quick energy, easy to digest
Pineapple
1 cup (165g)
~22g
Anti-inflammatory, digestion boost
Papaya
1 cup (145g)
~16g
Light fuel, gentle on stomach
Grapes
1 cup (150g)
~27g
Highest carbs, grab-and-go
Cherries
1 cup (150g)
~22g
Recovery boost (anti-inflammatory)
The Mango Rule
One mango, split in half. You eat the whole thing (~25g carbs — right in your range). She eats the other half (~12g carbs — plus a few grapes or crackers to round out to 15-20g). Simple, no waste, no measuring.
Option A: Half mango + few grapes Option B: Small banana Option C: Rice cake + tablespoon peanut butter
Late Night Gym Timing
You train after 8:30 PM most weekdays. Eat your pre-workout snack around 7:00-7:15 PM (~1 hr before). Your 4 PM meal is doing most of the fueling — the snack is just a top-up. Keep it light and carb-focused. If the 4 PM meal was big and you still feel fueled, the fruit snack can be smaller (half banana is fine).
Post-workout, eat within 60 min. Protein + carbs. See the Supplement Guide for your shake protocol.