training camp is heavy volume, high intensity, back-to-back sessions.
your food needs to be simple, consistent, and ready.
the training camp reality
- carbs = fuel for sessions
- protein = muscle repair
- fats = hormones and steady energy
- fluids + electrolytes = performance and safety
eat on a schedule. repeat meals that work. no guesswork.
timing that works
- 3 hours before: full meal (carbs + lean protein + a little fat)
- 30–60 minutes before: easy carbs
- within 30 minutes after: protein + carbs
- 1–2 hours after: full meal again
what to eat (real, simple food)
breakfast
- oats + banana + berries + protein powder
- eggs + avocado toast + fruit
- greek yogurt + granola + nuts
pre-session snacks
- banana or dates
- toast with honey
- sports drink for long/hot sessions
post-session
- chocolate milk
- protein shake + fruit
- turkey sandwich on whole grain
lunch/dinner
- grilled chicken + quinoa + roasted veg
- salmon + sweet potato + broccoli
- lean beef stir-fry + brown rice + mixed veg
- turkey + veg soup + whole grain bread
smart snacks
- greek yogurt or cottage cheese
- apple + almond butter
- trail mix (nuts + dried fruit)
- hard‑boiled eggs
prep that actually saves you
- sunday batch cook: proteins, grains, veg
- portion into containers right away
- keep a freezer stash for heavy weeks
- pack “emergency” snacks in your bag/car
- pre-fill bottles; add electrolytes for long heat sessions
avoid during camp
- low-carb days on hard sessions
- new foods on key days
- long gaps without food
- relying only on supplements
- under-salting in heat
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