#002 – Power Source

We all need a power source — no fuel, no fire.

Train hard, sure…but if you're underfed, under-recovered, and surviving on caffeine and vibes, your results won’t just stall, they’ll crash. Fast.

This issue is your go-to guide for performance nutrition. Real food, real structure, and real habits that work whether you’re prepping for a fight, lift, or just trying to stop crashing halfway through the day.

Now let’s break it down.

In the Mindset panel, I’ll have my “food made simple guide” you can download for FREE!

 3 Laws of Performance Nutrition

No gimmicks, just the basics that win every time:

1. Fuel - For The Work

• Goal: Prime your system with easy-to-digest fuel 60–90 mins pre-training.

• Best options: Light protein + moderate carbs (low fat).

  • Examples:

    • Rice + grilled chicken

    • Banana + whey shake

    • Oats + blueberries + egg whites

• Avoid: Fat-heavy meals right before training. You’ll feel it (and not in a good way).

2. Hydrate - Like You Mean It

• Goal: Maintain high output without crashing.

• Electrolytes and Water (especially during high sweat training).

• Start with half your bodyweight (lbs.) in ounces of water daily.

  • Add more if you sweat a lot or train twice a day.

  • Continuous cramping or fatigue consider: salt in your water, or electrolyte tabs like LMNT or Ghost.

3. Recover - To Rebuild

The goal is to repair tissue, refuel the tank, and prep for your next session.

• Protein: Daily intake should be around ~0.7–1g/lb bodyweight

• Carbs: Match intake to output (the harder you train, the more you eat)

• Fats: No need to shy away, but don’t over indulge.

• Sleep: It’s your best “supplement.” Don’t slam big meals within 90mins before bed.

• Bonus: Eat your vegetables. The fiber, micronutrients, and polyphenol complexes will do you wonders.

  

Bottom line: You’re not lazy — you’re under-recovered. Fuel accordingly. (check out “the performance pyramid” in Issue #001 — Origins on how to prioritize)

🥦Basic Sample Meals for Pre-/Post-Training

These aren’t flashy or “fit-fluencer meals” — they’re meals that fuel real athletes.

Before Training (60–90 mins out):

• White rice + meat + spinach

• Greek yogurt + granola + raw honey + a little peanut butter

• Whole fruit + scoop of whey in milk

• Cottage cheese + oats + blueberries + a little peanut butter

After Training (within 60 mins):

• Whey shake + whole fruit + handful of pretzels

• Chicken burrito (rice, beans, avocado, lots of peppers)

• Eggs + sweet potato hash + spinach

• Tuna sandwich on sourdough + tomatoes/green leafy + grapes + almonds

No overthinking. Just consistency.

This rule is used by strength coaches, dietitians, and high-level athletic programs (especially in collegiate and pro sports). It’s commonly taught in sports nutrition, and what we know about:

• Muscle protein synthesis

• Glycogen replenishment

• Hormonal recovery during sleep

• CNS (central nervous system) repair

Mindset: Your Power Comes From Your Fuel Source

You don’t need a pro contract to eat like someone who takes their craft seriously. You also don’t have to be miserable to look, feel, and perform optimally. Find the mindset from balance.

Food is fuel. Fuel is momentum.
The athletes who last aren’t the ones who do everything perfectly — they’re the ones who stay consistent when it matters most.

Train hard. Eat smart. Recover strong.

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I appreciate you taking the time to read all the way through! I will continue to bring the best content and information I can. Through this newsletter I will bring you everything I know from my experience, academics, and more. Linking Performance is not only a training service, but a movement!

Thank you again!

Stephen Holmes Founder, Linking Performance

See You in Issue #003

Next week’s drop:
“Protocol”
Training That’s Built For You and Evolves With You — Not Against You

Thanks for being here!

Stephen
Founder, Linking Performance