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Use this as your weekly framework. Keep it simple, stay consistent, and build momentum.
Prioritise sleep nutrition for deeper, higher quality rest and better recovery.
Use targeted supplements to support tissues, manage inflammation, and stay consistent.
Fuel strength work with the basics that move the needle on power and durability.
Match carbs and electrolytes to your session. Plan with the Nutrition Calculator.
Stay ahead on fluids and sodium to protect performance and recovery.
Nail the first hour after training to restore, repair, and rehydrate.
Match carbs and electrolytes to your session. Keep it simple and consistent.
Choose 1–2 steps to improve first, like sleep supplements or fuelling. Keep the rest steady.
Anchor doses to habits. Example: magnesium with dinner, collagen before mobility, creatine after strength.
Use the Nutrition Calculator to set carbs, sodium and timing for each session.
Check how you feel, adjust dose or timing, and restock essentials like recovery drinks and electrolytes.
Proportions, not prescriptions. Adjust your session length to see how Fuel + Hydration time changes.
Because there are six pillars that cover the key nutrition and recovery areas athletes often miss: sleep support, tissue health (injury prevention), strength, fuel, hydration, and recovery. Together they give you a simple, balanced framework to sustain training.
No. Add one habit at a time. For example, start with magnesium for sleep, then layer in collagen for tissue health, or build consistency with fuelling and hydration on your key sessions. Consistency always wins.
Think of them as linked: use collagen and omega-3 for tissue support, then back it up with protein and creatine to build strength. Together they reduce breakdown and improve durability.
Electrolytes are part of both hydration and recovery. Use them during sessions to match sweat losses, and again after training to restore fluid balance.
Start with your biggest gap. If sleep holds you back, go for magnesium. If recovery is tough, try a protein + carb drink. If fuelling or hydration is uncertain, pick up a Trial Pack to test gels, drinks, and electrolyte tabs.
It’s a guide to priorities, not a timetable. Use it to balance sleep, injury prevention, strength, fuelling, hydration, and recovery across the day rather than cramming everything at once.
Answer three quick questions.
Quality sleep underpins recovery and adaptation. Magnesium, a sensible caffeine cut-off, and evening casein can support deeper rest.
Collagen with vitamin C, omega-3s, and vitamin D help fortify connective tissue, manage inflammation, and keep training consistent.
Protein supports repair, creatine aids repeated efforts and power, and beta-alanine can buffer fatigue in high-intensity blocks.
Match carbohydrates (30–90 g/hr) to session intensity and duration. Practise with gels, drinks, or chews and dial it in with the Nutrition Calculator.
Stay ahead on fluids and sodium to maintain blood volume and performance. Aim for ~400–800 ml/hr fluid and 200–800 mg/hr sodium, adjusting for heat and sweat rate.
Hit 20–30 g protein plus carbs within 30 minutes, then rehydrate to restore balance and bounce back faster.
