Your Fuelling System — Turning Principles Into Habits
Fuelling Performance Series, Part 8
By now, you know how to fuel for energy, recovery, and performance.
But if you don’t turn it into a system, it just stays info.
So let’s make this simple:
Here’s how to build a fueling routine that runs itself — even when life gets chaotic.
Step 1: Set Your Meal Rhythm
Don’t wing your meals.
Build your week like your training block — with structure.
Use this rhythm as a base:
🕖 Breakfast (or first meal):
Protein + carb + hydration
Think: oats + protein shake, eggs + toast, smoothie with fruit + whey
🕐 Lunch:
Balanced meal using your Performance Plate (see Blog 4)
Add greens + carbs + quality fat
🕓 Snack:
Light combo of protein + carb or fat
Think: yogurt + fruit, boiled eggs + veg sticks, protein bar
🕗 Dinner:
Protein + carb + color
Go lighter on fat if it affects sleep
Add recovery-promoting extras: ginger, berries, dark leafy greens
Step 2: Batch the Basics
Your week works better when the core’s prepped.
No full-day meal prep needed. Just these 4 things:
✅ Cook 2 proteins (e.g. chicken thighs + eggs)
✅ Roast 2 trays of veg (e.g. carrots + courgette, peppers + onions)
✅ Prep 1–2 carbs (e.g. rice, potatoes, oats)
✅ Grab-and-go options on hand (fruit, yogurt, shakes, nuts)
That’s it.
You’ve now got 80% of your meals handled with mix-and-match flexibility.
Step 3: Lock In Hydration Habits
🚰 Morning = 500ml with salt or lemon
💪 Pre/Post training = 300–500ml with electrolytes
🕐 Mid-afternoon = hydration top-up (especially if energy dips)
🌙 Evening = sip, don’t guzzle
Bonus: track your pee. Pale yellow = good. Crystal clear = too much. Dark = not enough.
Step 4: Plan for Real Life
📍 Busy week? Prep more snacks
📍 Training heavy? Focus on pre- and post-session meals
📍 Social meals? Build flexibility by keeping breakfast + lunch on track
📍 Fatigue setting in? Eat more carbs, hydrate more, and sleep better—not less food.
Step 5: Create Your Recovery Routine
This is where most people fall off.
If you want to train consistently, you need to recover intentionally.
Daily non-negotiables:
✅ Eat protein with every meal
✅ Hydrate with electrolytes
✅ Wind down 60–90 minutes before bed
✅ Reflect on stress, soreness, and sleep
✅ Adjust food based on output
This Isn’t a Diet. It’s a System Built for Performance.
If you’re still thinking about:
“Should I be cutting carbs?”
“Is this too much fat?”
“Do I need to track macros?”
You’ve missed the point.
The point is:
👉 Are you showing up recovered?
👉 Are you training with focus and intent?
👉 Are you getting stronger, moving better, feeling sharper?
If yes — your fueling is working.
Download the Full Guide
Get the Fueling Performance ebook, meal plans, hydration tracker, and weekly planner in one place.
This is the toolkit we use with Optimise Method™ clients.
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Need help building your personalised nutrition + recovery system?
We do this every day.
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