Hi @sultan2020 you can eat any thing in the morning after exercise whether it is fat, protein or carbs it all depends on you because in morning our stomach releases acids which digest the food at fast rate. But it is necessary to eat light in the night I have already mentioned what you can eat and drink at night. Our ancestors have said "Eat breakfast like a king, lunch like a prince and dinner like a pauper!" you must have heard about this. Yeah I eat same food sometimes little change as there are variety of paratha in india. I eat sandwich and bread with peanut butter too in the morning I make changes but will always keep in mind that it is healthy.