Food That Supports a Stable System

Food isn’t about optimisation.

It’s about making your body easier to manage.

The goal of this recipe library is simple:

• stable energy

• predictable recovery

• reduced physiological noise

• consistent readiness

• low decision fatigue

You don’t need complicated nutrition plans.

You just need meals that work reliably for the type of day you’re having.

Our Process

Portion Method

Each main meal:

  • 1–2 palms protein

  • 1 fist carbs (more if training day)

  • 1–2 fists veg / fruit

  • 1 thumb fats

If progress stalls, ease back on carbs or fats first — never protein.

THE RULE (what this is really for)

Eat in a way that:

  • stabilises energy

  • supports training and recovery

  • works under real-life stress (not ideal conditions)

No perfect days required. Just repeatable decisions.

BUILD YOUR PLATE

Most people eat the same way regardless of how their body is behaving. That’s what creates volatility. Pick the day you’re actually having, then tap through:

TRAINING DAYS

Add a cupped hand of carbs around the session, before or after. Keep protein the same.

Don’t make up for it by restricting later — support the work, don’t punish it.

CHOOSE YOUR DAY

If Everything Breaks

Bad day, travelling, no time, no idea what to do:

1. Protein first

2. Add carbs

3. Add colour — fruit or veg

4. Stop there. That’s enough.

Eat like a boring athlete, not a tourist.

  • protein (shake or eggs) + one simple carb + one fruit or veg. Done.

  • protein at every meal, simplest carb available, fruit or veg where you can.

  • fluids and electrolytes first, soft easy foods, small and frequent. Maintain intake, don’t chase perfection.

The Real Skill

The goal isn’t recipe variety.

The goal is reducing uncertainty around food.

You should be able to think:

“I know what to eat for the kind of day I’m having.”

When food becomes predictable, your body becomes easier to manage.

And that’s where real progress comes from.

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