1. Principles
Underpinning principles like consistency over perfection, doing boring things repeatedly, developing a filter and self reflection.
2. Protein
The importance of protein, where to get it and how to make sure you are getting enough.
3. Carbs and Fats
Different sources and types, portioning, importance, when to use each, and why carbs are the superior fuel source in most cases.
4. Breakfast
Building your breakfast template with a protein source, fruit, carbs and fats, and timing of your first meal of the day.
5. Lunch
Building your lunch template with a protein source, fruit or vege, carbs and fats, and making it portable and quick.
6. Dinner
Building your dinner template with a protein source, vege, carbs and fats, and keeping it well balanced.
7. Pre and Post Training
How to properly fuel yourself before, during and after training and games, and how to best recover post training.
8. Planning
Creating a daily routine for your main meals, set training times and fitting in snacks to plug the gaps.
9. Meal Preparation
How to bulk prepare food, planning easy go-to meals, back up snack based meals and good takeaway options.
10. Hydration
How to test for hydration, importance of a good drink bottle, when to use electrolytes and impacts of alcohol.
11. Sleep
Why sleep matters far more than you think, how to set your circadian rhythm, realistic sleep vs. optimal sleep and how technology impacts this.
12. Travel
What to bring travelling, how to choose from food provided, planning your meals around travel times and competition schedules.
13. Muscle Gain
How muscle gain works, eating enough to support that growth, time frames and monitoring strength metrics.
14. Fat Loss
How necessary are they, protein powders and bars, supplement hierarchy from useful supplements to useless ones.
15. Food Labels
Front vs back of packet, marketing traps to be wary of, basics of reading a food label and developing a filter.
16. Supplements
How necessary are they, protein powders and bars, supplement hierarchy from useful supplements to useless ones.
17. Effectiveness Assessment
Assessing your progress and effectiveness, subjective vs. objective measures and using this to make tweaks.
18. Wrap Up
Overview of everything covered, how to put it all into practice and easy cheat sheets for every step.
