gameplan
marié’s
Marié —
Welcome to your personalized gameplan! This nutrition guide is just for YOU, based on your unique performance goals, lifestyle, and preferences. We’ve crafted this to help you feel stronger, recover faster, and fuel your body in the most supportive way possible.
baseline
🏋️ Ultimate frisbee
⚠️ Digestive issues
🚫 Avoid banana & lactose
Flexibility at its core
Not every day looks the same, and we get it! Your plan gives you ranges and options to make it work whether you’re at home, on the go, or your training plans change last minute.
Fuel for your goals
Every meal and snack is designed to match your energy needs and support your workouts. Think sustained energy, quicker recovery, and feeling your best every day.
A mix and match menu
Grams, ounces, calories, liters — we’re sick of counting, too. Our menu provides portion guidance in terms you understand with multiple options that ensure you both hit your macros and satisfy your cravings.
From your baseline 🔍 assessment, our recommendations will focus on the following 🥅 goals:
INJURY PREVENTION
Implement stability and strength exercises targeting the knee to support past ACL recovery and minimize future injury risk.
ENERGY CONSISTENCY
Develop a meal plan with balanced macro ratios to sustain energy levels throughout long-duration tournament play.
DIGESTIVE ROUTINE
Introduce a consistent eating schedule and increase fiber to stabilize digestion and improve overall gut health.
macros
Getting a balance of macronutrients —
🍚carbs, 🫘proteins, 🥑fats — is essential for optimal performance.
daily guide
calories: your body’s fuel
1950-2150
On training days, you need ~5-10% more calorie intake to fuel performance. On rest days, maintain the lower range to support recovery.
232-242g
carbs: energy powerhouse
Your primary source of energy, especially during high-intensity workouts. On training days, carbs should be ~45% of your daily calories.
💡FUN FACT:
Carbs are your primary energy source. Without sufficient carbs, your body turns to alternative energy sources to fuel itself, which can lead to fatigue, slower recovery, and decreased performance.
124-134g
protein: recovery hero
Spread protein evenly across meals to maximize muscle protein synthesis. Aim for protein to be ~25% of your daily calories and spread evenly across meals.
62-73g
fat: hormone helpers
Critical for hormone regulation and providing sustained energy, aim to make healthy fats ~30% of your daily calories, included in each meal to stay full and focused.
On training days 🏃♀️, focus on higher carb intake to fuel workouts and support recovery. On rest days ❤️🩹, eat fewer carbs and more fats to support satiety and hormonal balance.
timing
meal
This schedule is a flexible guide 🧭 to help you stay fueled and energized throughout the day. Adjust the timing to fit your lifestyle🤸🏾, and try to eat every 3-4 hours for sustained energy.
eating schedule
pre-workout (5:30 - 6:00am)
Carbs: ~45g | Protein: ~10g | Fats: ~5g | ~320 kcal
🍏 Option 1: 1 slice whole grain toast with 2 tbsp peanut butter and a drizzle of honey, 1 small apple
🥣 Option 2: 3/4 cup instant oatmeal (made with water) topped with 2 tbsp dried cranberries and 1 tbsp of hemp seeds
🥤 Option 3: Dairy-free smoothie with 1/2 cup almond milk, 1/2 cup oats, half a scoop of protein powder, and 1 tbsp chia seeds
breakfast (8:00 - 9:00am)
Carbs: ~50g | Protein: ~25g | Fats: ~10g | ~450 kcal
🍳 Option 1: Scrambled eggs with spinach and tomatoes (3 eggs), serve with 1/4 avocado and 2 slices whole grain toast
🌿 Option 2: Tofu scramble (¾ cup) with bell peppers, onions and 1 tbsp nutritional yeast, side of sweet potato mash (1 medium)
🍓 Option 3: Dairy-free yogurt parfait (1 cup) with 1/4 cup granola, 1/2 cup mixed berries, and 1 scoop plant-based protein powder
lunch (12:00 - 1:00pm)
Carbs: ~60g | Protein: ~25g | Fats: ~12g | ~550 kcal
🐔 Option 1: Grilled chicken breast (4 oz) with 3/4 cup brown rice and steamed broccoli (1 cup)
🥗 Option 2: Turkey (4-6 oz) and quinoa salad bowl with 1/3 avocado and mixed greens
🌾 Option 3: Lentil soup, served with whole wheat pita, add 1 boiled egg for extra protein
afternoon snack (3:30 - 4:00pm)
Carbs: ~35g | Protein: ~10g | Fats: ~10g | ~300 kcal
🍚 Option 1: Rice cakes (2) with 2 tbsp peanut butter
🥒 Option 2: Hummus (1/3 cup) with sliced cucumber and carrots, handful of walnuts, and ½ whole wheat pita
🥤 Option 3: Dairy-free protein smoothie with almond milk, frozen berries, ⅓ cup oats and 1 scoop plant protein
post-run dinner (8:00 - 9:00pm)
Carbs: ~70g | Protein: ~35g | Fats: ~20g | ~600 kcal
🥦 Option 1: Stir fry with tofu (4 oz), brown rice (1 cup), broccoli, onion, garlic, and mushrooms
🐟 Option 2: Teriyaki salmon bowl – grilled salmon over brown rice with sautéed bell peppers, snap peas, and teriyaki glaze
🍗 Option 3: Mediterranean plate – grilled chicken, roasted eggplant, tzatziki, tabbouleh, and whole-wheat pita with a side of chickpeas
and if you’re training in the 🌙 evening…
pre-workout (5:00 - 5:30pm)
Carbs: ~45g | Protein: ~10g | Fats: ~5g | ~320 kcal
🍓 Option 1: 1 slice whole grain toast topped with 2 tbsp peanut butter, small greek yogurt and strawberries (sliced)
🥣 Option 2: Overnight oats (2/3 cup) made with almond milk, ½ scoop protein powder, topped with a dollop of almond yogurt and berries
🥜 Option 3: Fruit mix (1/2 cup) with a small handful of raw nuts and greek yogurt
dinner (7:30 - 8:30pm)
Carbs: ~60g | Protein: ~25g | Fats: ~15g | ~530 kcal
🐟 Option 1: Baked cod (5 oz) with roasted sweet potatoes (1.5 cup) and green beans, cooked in olive oil
🍲 Option 2: Grilled tempeh (4 oz) with sautéed kale and ½ quinoa or brown rice
🍜 Option 3: Stir-fried chicken (4 oz) with mixed vegetables and ¾ soba noodles
food lists
Your gameplan is all about flexibility—we’re not here to take the joy out of eating. This mix and match 🧩 food list makes it easy to build balanced meals that support your goals while fitting your 😋 tastes.
build your plate
01. Pick a protein
⚖️ Serving: 30g protein (~4oz animal protein or 5-6 oz plant-based protein)
02. Choose a carb
⚖️ Serving: ~45g carbs (2/3 cup cooked grains, 5-6 oz starchy veg, 1 medium fruit)
03. Add healthy fats
⚖️ Serving: ~12g fat (~1 tbsp oil, 1/3 avocado, 15 nuts 1 tbsp nut butter)
04. Fill with veggies
⚖️ Serving: ~1 cup cooked or ~2 cups raw (~5g to 10g carbs depending on the vegetable)
Don’t forget to boost 🌶️ with flavor and hydrate 💦 with 16-20oz per meal!
boosters
Your food first approach will always be the foundation of your performance + overall health. But sometimes, your body needs a little extra support ⚡️to fill the gaps. That’s where supplements and functional boosters come in.
This section outlines key 💊 supplements based on your training, recovery needs, and biomarkers.
💡Note: Before starting any new supplements, consult with your doctor or pharmacist, especially if you’re taking meds or have specific health conditions. Use this Interaction Checker to review potential interactions.
supplements
daily essentials
Non-negotiable nutrients that help maintain overall health, energy, and hormonal balance. Many active women tend to be deficient in these, so it’s totally normal to need the boost.
☀️ VITAMIN D FOR BONE HEALTH & IMMUNITY
🌱 OMEGA-3 FOR HEART & JOINT HEALTH
workout boosters
These supplements are designed to increase power, endurance, and hydration during training so you can push harder and perform better.
💧 ELECTROLYTE POWDER
💪 PLANT-BASED PROTEIN POWDER FOR RECOVERY
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 MAGNESIUM GLYCINATE BEFORE BED
🦴 COLLAGEN PEPTIDES FOR SKIN, HAIR, AND NAIL HEALTH
Start with the essentials, then add workout or recovery boosters as needed. Remember to listen👂to your body—if something isn’t working, nix it! Consistency 🔁 is key to seeing benefits.
