Performance Nutrition Code

Focus: Understand your current intake and set data-driven targets.

• 3-day food log

  Track everything you eat and drink for 3 days.

• Set calorie & macro targets

  Protein, carbs, fat based on your goal and bodyweight.

• Find your protein floor

  Aim for 1g/lb target bodyweight per day.

Focus: Design repeatable meals that hit your targets without stress.

• Build 3 go-to meals

  Breakfast, lunch, dinner templates you can repeat.

• Prep 2x/week

  Batch proteins and carbs to remove daily friction.

• Hit targets 5 of 7 days

  Consistency over perfection.

Focus: Time intake to support training and energy.

• Pre-training fuel

  Carbs + protein 60–90 min before hard sessions.

• Post-training recovery

  Protein + carbs within 2 hours after training.

• Energy audit

  Note energy across the day; adjust meal timing if you crash.

Focus: Make the system permanent and resilient to disruption.

• Build a travel/eat-out plan

  How to stay on target when routine breaks.

• 90/10 rule

  On target 90% of the time; no guilt on the 10%.

• Re-assess body metrics

  Weight, measurements, photos, energy — compare to day 1.