Meal Planning
Why it happens
Meal timing and composition must be tailored to energy system demands (Aerobic vs. Anaerobic) and recovery needs. Inconsistent fuelling leads to fatigue and poor recovery
STRATEGIES & ACTIONS
Plan meals based on sport type (Endurance needs more carbs; Strength needs more protein). Utilize nutrient timing: consume carbs/protein pre- and post-workout. Implement batch cooking for efficient, consistent nutrient-dense meals
FOOD SOURCES
- Complex carbohydrates, lean proteins, healthy fats.
- Specific recovery stacks (Tart Cherry, Omega-3s).
- Supplements tailored to sport (Creatine for strength, Beta-Alanine for buffering).
TIMING RECOMMENDATION
Pre-Workout Meal
- Consume 2-3 hours before exercise, focusing on carbohydrates (low-GI) and moderate protein.
Post-Workout Meal
- 3:1 or 4:1 carb-to-protein ratio consumed within 30-60 minutes.
Meal Frequency
- Distribute protein intake across 4-6 meals per day to optimize muscle protein synthesis
Performance
NUTRITION
JOIN THE WAITLIST
Meal Planning
Why it happens
Meal timing and composition must be tailored to energy system demands (Aerobic vs. Anaerobic) and recovery needs. Inconsistent fuelling leads to fatigue and poor recovery
STRATEGIES & ACTIONS
Plan meals based on sport type (Endurance needs more carbs; Strength needs more protein). Utilize nutrient timing: consume carbs/protein pre- and post-workout. Implement batch cooking for efficient, consistent nutrient-dense meals
FOOD SOURCES
- Complex carbohydrates, lean proteins, healthy fats.
- Specific recovery stacks (Tart Cherry, Omega-3s).
- Supplements tailored to sport (Creatine for strength, Beta-Alanine for buffering).
TIMING RECOMMENDATION
Pre-Workout Meal
- Consume 2-3 hours before exercise, focusing on carbohydrates (low-GI) and moderate protein.
Post-Workout Meal
- 3:1 or 4:1 carb-to-protein ratio consumed within 30-60 minutes.
Meal Frequency
- Distribute protein intake across 4-6 meals per day to optimize muscle protein synthesis
Recover your
BODY
JOIN THE WAITLIST