Protein across the day
For exercising adults, a common evidence-based range is about 1.4–2.0 g/kg/day, adjusted for goal and individual tolerance.
← TRAINING SYSTEMEat for the work.
TRAINING / 05FIELD MANUAL
FUEL PERFORMANCE — SUPPORT HEALTH
Eat for the work.
Keep it sustainable.
Nutrition does not need theatre. Build meals around protein, plants, useful carbohydrates, healthy fats and enough total energy for the goal.
Enter the system ↓01 / THE FOUNDATION
What matters
before tactics.
Carbohydrate supports output
Use more around demanding training and less when activity is low. Food timing should serve the session, not become obsession.
Plants, fluids and minerals
Fruit, vegetables, whole-food variety, water and adequate sodium support health, digestion and performance.
DAILY PROTEIN≈1.4–2.0 g/kg
General exercising-adult range, not a medical prescription.
PER MEAL≈20–40 g protein
A practical general range used in sports nutrition literature.
02 / THE PROTOCOL
Turn knowledge
into action.
Use the same sequence until good decisions become easier to reproduce under pressure.
Build the plate
Choose a protein source, vegetables or fruit, a carbohydrate matched to activity and an appropriate fat source.
Prepare before hunger
Keep simple meals available so exhaustion does not make every decision.
Time around training
A mixed meal 2–3 hours before works for many people; use a smaller easy-to-digest option closer to training if needed.
Walk after meals
A short comfortable walk supports daily movement and can help the transition out of a heavy meal.
THE MONEYMAKERS STANDARDClear rules.
Honest review.
Repeatable action.
Honest review.
Repeatable action.
FIELD CHECKLIST
01Is there a quality protein source?
02Have I eaten plants today?
03Does carbohydrate match activity?
04Am I hydrated?
05Can I repeat this way of eating socially and financially?
FAILURE PATTERNS
×Copying an influencer’s exact diet
×Eliminating whole food groups without reason
×Supplements before fundamentals
×Extreme restriction followed by rebound eating
03 / SOURCES & EVIDENCE
Built on more
than opinion.
FINAL STANDARD
“The best nutrition plan is evidence-based enough to work and realistic enough to live.”NEXT / RESPECT RECOVERY. ↗