Gamebred Performance Nutrition

Don't overthink pre-performance fuel. Keep it simple and delicious 🍭

I'm currently on a comeback journey from my longest training layoff of my adult life—14 to 15 weeks of inconsistent training due to getting sick and just life. It's been a serious battle, but I'm getting back in the groove.

To anyone else on a similar journey, here are my top tips for building back up:

Ease your way in. Seriously, drop your weights and your distances. Forget where you were and focus on accumulating days understand these won't be your best sessions and THATS OK. 🐢

Start with small goals. I started with just three CrossFit sessions a week. After a couple of weeks, I added a fourth, and this coming week I will finally be up to five. It's a marathon, not a sprint. 🏃‍♂️

Respect the comeback. Your body isn't ready to jump back into a max effort workout. You have to give yourself grace and let yourself get back to it slowly. This is the hardest part, especially for those of us who have been super fit. 💪

Remember the power of small daily disciplines. It doesn't matter if it's training, finances, or anything else you want to achieve. Consistency, daily discipline, compounding over time lead to seemingly superhuman performance. 💯

So, let's get it! And remember, it's okay to not be where you are. Just give yourself some grace and start today.

Fuel your fitness goals with these delicious Chicken & Kale Stuffed Sweet Potatoes! 🍠🍗🥬

This recipe is simple, strong, and satisfying—perfect for a post-workout meal or a healthy dinner.

Here's how to make it:

Bake the Base: Preheat your oven to 180°C. Prick the sweet potatoes, rub them with olive oil, and season with salt and pepper. Bake for 40–45 minutes until soft.

Cook the Filling: Sauté the cubed chicken and chopped bacon for 2–3 minutes. Add the chopped onion and minced garlic, and cook for another 2 minutes. Stir in the kale and cook until wilted. Remove from heat and stir in the dill and spring onion.

Stuff and Top: Slice the baked sweet potato lengthwise and press the flesh down with a spoon. Stuff the potato with the chicken and kale mix. Blend the tahini sauce ingredients and drizzle over the top.

Enjoy your tasty, nutritious meal! 💪

Stop guessing and start fueling your performance! 🚀 Your nutrition doesn't have to be complicated. It’s all about balance and purpose.

Here's the blueprint for an athlete's plate:

Carbohydrates (45–65%): Your main fuel source for training and performance. Think rice, pasta, potatoes, and whole grains.

Protein (15–25%): Essential for muscle repair and recovery. Load up on lean meats, eggs, dairy, and beans.

Fats (20–35%): Crucial for hormone function and overall health. Don't forget healthy fats from avocados, nuts, seeds, and olive oil.

Fuel for your training, recover stronger, and perform better.

Ready to build a plate that matches your training? We're here to help! DM us to get started.

The key to making gains isn't just about lifting heavy, it's about eating smart! 🍽️ I'm breaking down protein intake and why it's so important, especially as we age.

Here's the scoop:

The Golden Range: Aim for 1.6 to 2.2 grams of protein per kilogram of body weight. It's not jargon—it's simple math. For an 80 kg person, that's anywhere from 128 to 176 grams a day. (A guide not a rule)🔢

For Mass Gain: Stick to the lower end of that range (1.6g/kg). Protein keeps you full, and a little less of it leaves more room for the carbs and fats you need to fuel your gains. 📈

For Fat Loss: Bump it up to the higher end if you are very active (2.2-3g/kg )! More protein helps you feel full and satisfied, combating those hunger pangs while you're in a calorie deficit. This also helps you preserve muscle mass, which is crucial for long-term health and a lean physique. 💪

Don't neglect your protein, listen to your hunger cues, and let's get those gains!

What's your go-to protein source? Let me know in the comments! 👇