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6-week habits

Training-day fuel

Focused on what happens within three hours before and after training—simple carb timing, protein floors, and recovery meals that do not fight your schedule.

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Athlete with protein bowl smoothie and whole foods on a dark table

Block outline

Peri-workout carbs, hydration cues, and recovery meals timed around sessions—built to support output without turning nutrition into math class.

  1. Weeks 1–2 · Baseline

    • Hydration ladder by session length.
    • Pre-workout carb options ranked by gut tolerance.

  2. Weeks 3–4 · Load matching

    • Carb targets scale with session RPE and duration—still bounded so you are not guessing.
    • Post-workout protein + carb pairings with grab-and-go options.

  3. Weeks 5–6 · Habit lock

    • Travel and evening-session playbooks.
    • Checklist to keep habits when deload weeks reduce appetite.