Build performance-focused, flexible meal prep that adapts to your sport, schedule, and tastes. Explore strategies, templates, and stories designed to help athletes eat with intention. Subscribe for weekly customizable templates, then tell us your goals so we can tailor future ideas to your training reality.
Start With Your Sport, Goals, and Calendar
Anchor your meal prep to clear outcomes—faster splits, stronger lifts, improved agility, or a healthy weight class. List allergies, travel demands, kitchen access, and budget. Share your top target in the comments, and we will suggest a smart macro split for your next prep weekend.
Start With Your Sport, Goals, and Calendar
Estimate daily energy needs from training volume, intensity, and non-exercise movement. Then schedule meals to refuel glycogen, protect lean mass, and control inflammation. Tell us your longest training day, and we will help you sequence pre, post, and evening meals to accelerate recovery.
Macro Blueprints You Can Actually Tweak
Prioritize carbohydrates on high-volume days, using a mix of quick and slow-release sources. Scale up rice, potatoes, oats, and fruit; scale down on deload days. Share your longest weekly session, and we will suggest a two-tier carb plan that fits your training periodization.
Macro Blueprints You Can Actually Tweak
Emphasize leucine-rich protein at each meal, add strategic carbs around lifts, and keep fats moderate for digestion. Think chicken thighs, Greek yogurt bowls, and rice alongside heavy sessions. Tell us your favorite protein source, and we will map three prep-friendly variations.
Batch Cooking Without Boredom
Prepare a neutral base—roasted chicken, quinoa, and sheet-pan vegetables—then split into three flavor profiles like citrus-herb, smoky chipotle, and sesame-ginger. Post your favorite cuisine, and we will share a seasoning trio to transform one batch into multiple athlete-ready meals.
Micronutrients, Hydration, and Timing
Aim for multiple colors daily to cover antioxidants, iron, and supportive compounds. Mix berries, dark greens, bell peppers, and cruciferous vegetables. Comment your favorite seasonal produce, and we will craft a quick prep routine that boosts micronutrients without inflating your kitchen time.
Real Athletes, Real Plates: Three Mini Stories
Maya battled afternoon energy dips until she split her carbs across breakfast and lunch, then front-loaded race-eve carbs with low-fiber choices. Her Sunday prep includes rice porridge jars and citrus salmon. Share your energy bottleneck, and we will tailor a carb timing tweak.
Real Athletes, Real Plates: Three Mini Stories
Jules needed recovery without meal monotony. He batch-cooks turkey meatballs, rotates sauces, and adds microgreens for iron. He posts his weekly macro swaps in our comments. Tell us your staple protein, and we will suggest sauces that keep training weeks exciting and compliant.
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