Nutrition

Goals

• Stable glucose and energy.
• High protein for muscle and recovery.
• Anti-inflammatory whole foods.
• Digestive tolerance.
• Muscle gain without unnecessary fat gain.
• Better brain energy and fewer crashes.

Daily targets

• Protein: approximately 150-180 g/day.
• Carbs: not keto; place more carbs around training.
• Fats: olive oil, avocado, nuts, eggs, omega-3-rich foods.
• Hydration: consistent water plus electrolytes around hockey, sauna, sweating, and intervals.

Food pattern

Breakfast ideas:

• Eggs, sourdough, blueberries, spinach, avocado.
• Protein shake plus fruit if time is tight.

Lunch ideas:

• Chicken, salmon, beef, or thighs.
• Rice, potatoes, or sweet potatoes.
• Vegetables and olive oil.

Dinner ideas:

• Protein.
• Vegetables.
• Smart carbs.
• Large salad.

Snack ideas:

• Protein shake.
• Fruit.
• Nuts.
• Beef sticks.
• Coconut yogurt.

Carb sources

• Potatoes.
• Sweet potatoes.
• Fruit.
• Oats.
• Rice.
• Sourdough.
• Beans if tolerated.

Reduce

• Ultra-processed foods.
• Excess fried foods.
• Processed oils.
• Foods that trigger digestion issues or energy crashes.

Daily questions

• Did you eat today?
• Did you hit protein?
• Did you eat before training?
• Did you eat after training?
• Did food help or hurt your energy?
• Any stomach, digestion, craving, or glucose-crash signals?