Fuel: A handful of dried fruits, 2 tbsp peanut butter, 60g mozzarella cheese (about 2 slices)
Energy for your workout: 452 calories, 23g protein, 35g carbs, 25g fat.
Workout type: Heavy lifting
Fuel: 2 or 3 large pieces of beef or turkey jerky (available at most supermarkets), a handful of dried fruits, a small handful of macadamia nuts (about 20 nuts).
Energy for your workout: 523 calories, 26g protein, 46g carbs, 28g fat.
Workout type: Weight circuits
Fuel: A small handful of almonds (about 20 nuts), 2 tbsp of low-fat cottage cheese, a handful of pineapple chunks
Energy for your workout: 449 calories, 31g protein, 32g carbs, 23g fat.