Individual athlete nutrition
A plan written around your training calendar and updated with the weekly load.
Individual athlete nutrition starts with your training calendar. Before the first consultation I ask for your last two weeks of training and a three-day food record: a training day, a rest day and a weekend day. That way the plan fits your real day, not an ideal one.
The plan is not a single "diet sheet". I write separate plates for training days, rest days and race or match days; meal times shift with your training time. Someone who runs at 06:30 and someone who goes to the gym at 20:00 do not have the same breakfast.
In the check-ins every two weeks we look at what works and what does not: is your stomach comfortable in training, does your energy last to the final reps, how is recovery? When the load changes (race week, injury, holiday) the plan is updated.
Note: if you have a chronic condition, take medication or have a history of eating disorders, mention it in the first consultation; when needed we work with your doctor.
Who is it for?
- Amateur athletes training at least 3 days a week
- Those who want to perform better but feel their energy runs out
- Athletes in weight-class sports (judo, wrestling, boxing) who want weight management — rapid weight-cutting methods excluded
- Athletes returning after injury (with doctor and physiotherapist approval)
What do we do?
- Reading your training log and a three-day food record
- Sample days for training, rest and race days
- Fuel timing before, during and after training
- Fluid plan and sweat-rate testing (weighing before and after training)
- Shopping list and practical solutions for work or school days
The process, step by step
- Intro call15 minGoal and calendar; we decide together whether it fits.
- First consultation60 minTraining log, food record, sleep; body composition if available.
- Plan3 daysTraining, rest and race-day plates; shopping list.
- Check-in 1–230 minStomach tolerance, energy, training notes; adjustments.
- Check-in 3–430 minIf the training load changed, so does the plan; second analysis.
