Your Athlete Nutrition System
This page contains your complete nutrition system.
Use it exactly as explained below and refer back to it whenever needed.
How to Use This System
Simple, flexible structure built around your training
Step 1:
Understand the Structure
This page is your main reference point.
All meals, rules, and explanations live here so you always know what to do.
Step 2:
Choose Your Meals
Choose ONE option
Base choices around your training day
Keep selections consistent for 5–7 days
Step 3:
Eat, Log, Repeat
Eat meals at times that suit your schedule
Log every meal in the food journal
Upload photos for accountability
Step 4:
Review & Adjust
Use weekly check-ins and guidance to adjust meals if performance drops, recovery suffers and progress stalls
Fueling Around Your Training
Carbohydrates support performance, recovery, and training output.
Instead of avoiding carbs, we place them where they matter most based on your training demands.
Lower Carb Days
Rest days
Light technical sessions
Active recovery days
Lower carb: Support recovery without unnecessary fuel
Moderate Carb Days
Use when:
Normal training days
Single sessions
Strength + skill work
Moderate carb: Maintain energy and consistent performance
Higher Carb Days
Use when:
Hard sessions
Double sessions
Competition prep
Higher carb: Maximise output and recovery
Your total daily calories stay the same — only carb placement changes.
Breakfast Choices
Start your day with a structured, high-protein breakfast.
Choose one option that fits your day ahead and stick with it for 5–7 days to keep things simple and consistent.
Lunch Choices
Lunch should support energy, focus, and consistency for the rest of your day.
Choose one option that matches how active you’ll be and keep it consistent for the week.
Evening Meal Choices
Evening meals are chosen based on how active you’ve been today.
Pick a satisfying option that supports recovery and keeps calories under control.
Protein Support Options
These options are used when you need extra protein or hunger support.
They are optional and not required every day.
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