Personalise It — How to Fuel for Your Training & Recovery Needs
Fuelling Performance Series, Part 7
You don’t need a perfect meal plan.
You need a system that adjusts with you.
Because no two weeks of training are the same.
Your food shouldn’t be either.
Here’s how to flex the Performance Fueling Method to match the real world — the one where stress is high, energy dips, and recovery needs spike.
Scenario 1: You’re Training Hard but Feeling Flat
The Problem:
You’re doing the work, but you’re dragging.
Energy is low, performance is dipping, and recovery feels off.
What to check:
✅ Are you under-fueling carbs on hard days?
✅ Are you skipping pre- or post-training meals?
✅ Have you increased training without increasing food?
Fix it:
Double-check your High-Intensity Plate (see Blog 4)
Add an easy carb hit pre-training (banana, oats, toast)
Prioritise fast-digesting carbs and protein post-workout
Add salt to water in the morning and around sessions
Scenario 2: High Stress, Low Appetite
The Problem:
You’re wired and tired. You know you need fuel, but nothing sounds good.
What to check:
✅ Are you over-relying on caffeine?
✅ Are you skipping meals and grazing later?
✅ Are you using stress as a reason to under-eat?
Fix it:
Go liquid: smoothies, shakes, blended soups
Set timers for meals to avoid long gaps
Start with protein + carbs (e.g. shake with oats + banana)
Add gut-soothing foods: ginger tea, berries, cooked veg
Avoid training fasted if you’re under-recovered
Scenario 3: AM vs. PM Training
Morning Training Fixes:
Pre: Light carb + protein (banana + whey, toast + egg)
Post: Full meal within 30–60 minutes
Use High or Moderate plate depending on session type
Evening Training Fixes:
Front-load meals early in the day (don’t “save calories”)
Pre-training snack 60 mins before (yogurt + granola, toast + nut butter)
Post-training meal should still include carbs (don’t skip if late)
Scenario 4: Recovery-Focused Week or Deload
What changes:
Slightly reduce starchy carbs
Keep protein consistent
Focus on micronutrients and anti-inflammatory foods
Prioritise hydration and digestion
Examples:
More vegetables, berries, turmeric, ginger, fermented foods
Bone broth, soups, or teas for parasympathetic support
Add magnesium-rich foods: pumpkin seeds, spinach, dark choc
Scenario 5: Gut Not Happy?
If clients report bloating, brain fog, or irregular digestion:
Simplify.
Fewer ingredients per meal
Eat slower and chew properly
Stick to warm, cooked meals over raw if stress is high
Remove artificial sweeteners, excess gums or fizzy drinks
Try a short break from high-fiber bars or whey blends
Quick Customisation Rules of Thumb
🟡 Tired? Add carbs
🟢 Flat in sessions? Eat more pre-workout
🔵 Getting sore/stiff? Check hydration + post-workout meal
🟤 Poor sleep? Balance blood sugar in the evening (protein + fat + carb)
🔴 Training load dropped? Shift from high to moderate/recovery plate
This Isn’t Just About Food. It’s a Feedback Loop.
Use your body to inform your nutrition, not the other way around.
The more attuned you are to recovery, stress, and output—the better you can fuel.
Coming Up Next:
👉 Blog 8: Your Fueling System — Turning Principles Into Habits
This is where we close the loop. You’ve got the info. Now it’s about turning it into your system.
Want a personalised Recovery + Fueling Audit?
That’s what we do every week for clients inside the Optimise Method™.
[Book your free consult →] (insert link)
