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Performance Requires Fuel
Eating right can feel confusing, especially if you're training hard. You hear one thing today and something totally different tomorrow. Let's clear that up. Getting stronger and performing better doesn't mean following complicated diets. It means doing the basics well, every single day.
This week, you'll get a simple guide to macros and meal timing. Plus, you'll get clear meal templates you can start using right away to fuel your workouts, recovery, and muscle growth.
"Food is the root of strength, vitality, and life; it should be wholesome and taken in proper quantity."
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BREAKDOWN
Macros Explained:
Macros are just the nutrients you need in higher amounts. Here’s what you need to know:
Protein (4 cal/g): Helps build and repair muscle. Aim for about 1 gram per pound of your body weight (or if you know your lean muscle amount, go off of that) each day.
Carbs (4 cal/g): Gives you energy for training and helps you recover. Aim for 2-3 grams per pound of body weight, depending on how hard you're training.
Fats (9 cal/g): Important for hormones, healthy joints, and long-lasting energy. Aim for about 0.3-0.5 grams per pound of your body weight daily.
Easy Meal Timing:
Before Workout (1-2 hours): Medium protein, high carbs, low fat. Example: Chicken, rice, veggies.
After Workout (within 1-2 hour): High protein, high carbs, low fat. Example: Protein shake, banana, oatmeal.
Other Meals: Balanced amounts of protein, carbs, and fats. Example: Ground beef, sweet potatoes, avocado.
Sample Meal Plan:
Here’s an easy way to eat each day:
Breakfast: 3 eggs, 3 egg whites, oatmeal with berries.
Lunch: Grilled chicken, rice, veggies, olive oil.
Snack: Greek yogurt, fruit, nuts.
Dinner: Salmon, sweet potato, broccoli.
Post-Workout (optional): Protein shake, banana.
Change the amounts depending on if you want to gain muscle, lose fat, or stay the same.
Want a free meal plan outline?
Reply "MEALS" now… Or click below to explore personalized 1:1 coaching!
Thanks for reading this week’s edition of The Weekly Standard!
If you found value in these insights, share it with a training buddy or post it on your social feed; let’s spread the knowledge and push each other to new levels. See you next time!
COACH’S INSIGHT
The best athletes don't waste time worrying about complicated meal plans. They keep it simple and consistent. Eating well doesn't need to be perfect; it just needs to be consistent and intentional.
Start with the structure I gave you. When you get good at hitting your macros, you can make small changes to get even better results. Nutrition helps your performance, but it shouldn’t take over your life. Keep it easy, stay consistent, and see your performance improve week after week.
Keep training hard.
