You do not need a complicated diet to train well. You need enough of the right fuel at roughly the right time.
Before a class: aim for a light, mostly-carb snack 60 to 90 minutes beforehand — a banana, toast with honey, a small bowl of oats. Carbs are your body's preferred fuel for high-energy movement, and going in on empty is the fastest way to fade halfway through.
During: for anything under about 75 minutes, water is all you need. Sip, do not gulp.
After: this is the part most people skip. Within an hour or two, have a meal or snack that combines protein and carbs — eggs on toast, yoghurt and fruit, chicken and rice. The protein repairs, the carbs refill, and you recover faster for next time.
The rest is consistency. You cannot out-train poor fuelling, and you do not need to be perfect — you just need to stop running on empty and start treating food as part of the training.
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