01 / Your routine
EAT REGULARLY.
Build a routine around the day you actually have. Plan your main meals and keep a useful snack available when training, long shifts or travel create a bigger gap between them.
Legacy nutrition
FUEL THE WORK.
Nutrition should give you the energy to train, recover and handle the demands of the job. Our starting point is to fuel the work you do, then build habits you can repeat around real life.
A practical starting point
START WITH
THE BASICS.
Start with regular meals, a balanced plate and food and fluids you can access when you need them. Pick one or two habits to improve, make them repeatable, then build from there.
02 / Your meals
BUILD A BALANCED PLATE.
Start with a protein source, add carbohydrate, include fruit or vegetables and use some fats. Chicken, rice and veg; eggs on toast with fruit; or beans and potatoes can all be useful meals. Aim for variety across the day.
03 / Your training
FUEL THE SESSION.
Use a familiar carbohydrate-rich meal or snack before hard training, allowing time to digest it. Afterwards, have food containing both carbohydrate and protein. Practise your fuelling during longer runs and loaded marches so you know what works for you.
04 / Your fluids
KEEP FLUIDS AVAILABLE.
Keep a bottle with you and drink regularly across the day. Pale-yellow urine can be a useful rough check. Hot conditions and longer, sweatier sessions can increase your fluid needs.
05 / Your work pattern
PREPARE FOR REAL LIFE.
Pack food for work and keep a backup option. Sandwiches, wraps, yoghurt and fruit can help when time is short. Choose a few repeatable meals that work at home, on shifts and while travelling.
06 / Your progress
REVIEW AND ADJUST.
Pay attention to training energy, recovery, hunger and progress over time. Consistent habits make it easier to see what needs changing. If your food routine is struggling to support the work you do, get in touch.
Understanding macros
KNOW WHAT
FUELS YOU.
Protein, carbohydrate and fat are the three macronutrients. All three have a place. Understanding their roles makes it easier to choose meals and adjust your portions.
Repair and adaptation
PROTEIN.
Protein supports muscle repair and training adaptation. Include a source at your main meals: meat, fish, eggs, Greek yoghurt, tofu, beans or lentils. Spread it throughout the day; the amount you need depends on your body size, training and goals.
Energy for the work
CARBOHYDRATE.
Carbohydrate is an important fuel for harder training. Include foods such as oats, rice, potatoes, pasta, bread and fruit. Adjust portions around the length and intensity of your sessions, with more available for demanding training days and course preparation.
Part of the balance
FATS.
Fat provides energy and belongs within a balanced diet. Include sources such as olive oil, nuts, seeds, avocado and oily fish, alongside your protein and carbohydrate. Your overall intake and food choices matter more than chasing one perfect macro ratio.
Make it work for you
NEED A
CLEARER START?
These basics give you somewhere to start. Message us with your goals, what you are training for and what your weeks look like. We can help you work out the next practical step.