Soul Rebel Digest Vol 6.25
Fuel Your Fire - Why Breakfast Matters More Than You Think
We’ve been having some big chats with members during our InBody scan appointments lately…
And one thing I hear a lot from many of you is:
“I don’t eat breakfast before or after I train”
“I’m always exhausted by mid-afternoon”
“I’m constantly snacking & dealing with cravings after lunch”
Sound familiar?
Let’s break this down and help you fuel like a machine—because that’s exactly what you are
WHY FUELLING MATTERS (YES, EVEN AT 4AM)
If you’re training on empty, your body is forced to work without the fuel it needs. You might get through the session, but:
You’ll likely underperform during the workout
Your recovery will be slower
Your energy will crash by mid-afternoon
You’ll crave sugar and processed foods more often
Your progress in building lean muscle or losing fat may stall
Your body needs fuel to train hard, recover well, and rebuild stronger.
BUT WHAT IF I’M NOT HUNGRY THAT EARLY?
Totally normal—appetite first thing can be low, especially if you eat late at night or your cortisol levels are high upon waking. But this can be trained over time & taking a closer look at your sleep hygiene the night before can improve this.
When it comes to training in the morning, you don’t need a full café breakfast—just a small, strategic snack 30–60 minutes before training can make a huge difference.
When it comes to training in the evening, a balanced meal of wholefoods 2–3 hours beforehand—think protein, carbs, and healthy fats—can set you up to perform at your best and recover stronger.
QUICK MORNING FUEL IDEAS:
(These are light, quick, and easy to digest.)
Banana + peanut butter
Rice cake + honey or jam
Punnet of berries
ATP Science Infrared with water
Trail mix or handful of oats soaked in almond milk overnight
Then—re-fuel properly post-workout with a balanced meal containing protein, carbs and healthy fats. Think eggs & toast, oats & whey, or even leftovers from dinner!
HOW THIS HELPS WITH FAT LOSS OR MUSCLE GAIN?
“Wait... if I eat more, won’t I gain weight?”
Not if it’s the right food at the right time.
Eating enough early in the day:
Prevents binges or mindless snacking later
Supports muscle recovery = more lean mass
Keeps your metabolism humming
Helps regulate blood sugar & cravings
Basically, it helps your body work better all day long.
YOUR SOUL REBEL CHALLENGE
For the next 7 days, try this:
Eat something before your morning session – even just a banana counts.
Prioritise a full meal with protein, fats + carbs within 1 hour after training
Stay consistent Monday–Sunday and notice how your energy, performance and cravings shift.
Tag us @cfsoulrebelthornbury & share your meals on socials using #shareyourfood
We'll be keeping an eye out and giving shoutouts to our fueling champions
Let’s treat our bodies like the machines they are.
Train hard, recover smart, fuel right.
See you in the gym!
