Strngfuel Nutrition Coaching

Post-training nutrition should match:
✔️ training volume
✔️ training intensity
✔️ training frequency
✔️ overall goals

To put it simply:
Greater output = greater recovery demands.

An average gym-goer will generally have different recovery needs compared to a high-volume endurance athlete.

A simple post-training formula is
Quality protein -> support muscle repair
+
Carbohydrates -> replenish energy stores
+
Fluids/Electrolytes -> support rehydration
=
Optimal Recovery 🙌🏽

For most people, nailing consistent nutrition habits across the day will have the biggest impact, but some people will need much more intention than this.

Rehabbing my back over the past 7 weeks has been such a humbling experience.

After having 3 weeks off any kind of exercise, to slowly introducing short walks, extremely light upper body and rehab exercises.

I am finally introducing the most basic (and I mean basic) lower body workouts you can imagine.

This is what I’m currently working with👇🏽
3x3 Bar only squats
3x5 Bar only rack pulls
3x10 Bar only hip thrusts (controlled, non-explosive)
3x5 bodyweight reverse lunges, each leg
3x10 back extensions (controlled, no weight)
3x10 seated leg press (no weight)

It’s definitely not exciting and certainly not what I was previously doing, but I’ll take what I can get 😮‍💨

Most meal plans don’t fail because they don’t work, they fail because people expect them to do all the work.

A plan can give you structure, direction and clarity, but it cannot build consistency or awareness for you.

You can have the ‘perfect’ plan on paper and still see no progress if your habits do not support it. At some point, you have to take ownership for your behaviour.

Your health and knowledge is not something that gets handed to you. It is something you build through daily choices, effort and accountability. No coach, no plan and no shortcuts can replace that.

The real change happens when you stop looking for the ‘secret’ and start doing the work.