gameplan
sydney’s
Sydney —
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
🏋️ Strength training 2-3x/week
⚠️ Recovering from toe joint injury
🚫 No red meat or basil
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:
MAINTAIN WEIGHT
Focus on balanced macronutrient intake to maintain current weight while supporting athletic performance as you prepare for the Gridlock season.
OPTIMIZE RECOVERY
Prioritize protein intake post-workout to enhance muscle recovery and efficiency during training sessions.
SUSTAIN DIET VARIETY
Incorporate diverse protein sources that make it easy to be consistent with reaching macronutrient goals.
macros
Getting a balance of macronutrients —
🍚carbs, 🫘proteins, 🥑fats — is essential for optimal performance.
daily guide
calories: your body’s fuel
1500-1700
On training days, you need ~5-10% more calorie intake to fuel performance. On rest days, maintain the lower range to support recovery.
168-191g
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.
93-106g
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.
50-56g
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
breakfast (8:00 - 9:30am)
Carbs: ~40g | Protein: ~10g | Fats: ~5g | ~250 kcal
🍌 Option 1: 1 medium banana, 1 tbsp almond butter on a slice of whole-grain bread
🫐 1 cup oat milk smoothie with 1 tbsp honey and a handful of blueberries
🥕 Option 3: Rice cakes with 2 tbsp hummus, carrot sticks, and hemp seed sprinkle
pre-workout snack (10:30 - 11:00am)
Carbs: ~25g | Protein: ~8g | Fats: ~5g | ~200 kcal
🍌 Option 1: 1 medium banana and 1 slice whole grain toast with a thin layer of almond butter
🍓 Option 2: 1/2 cup mixed berries and a small handful of walnuts
🥛 Option 3: Protein smoothie with 1/2 banana, 1/2 cup almond milk, and 1/2 scoop protein powder
lunch (1:00 - 1:30pm)
Carbs: ~50g | Protein: ~25g | Fats: ~15g | ~500 kcal
🥗 Option 1: Salad with 3 oz grilled chicken, 2 cups mixed greens, cherry tomatoes, 1/4 avocado, 1 tbsp vinaigrette, slice of whole grain bread
🌯 Option 2: Whole wheat wrap with 4 oz tuna salad, chopped celery, and a drizzle of mustard.
🍛 Option 3: Bowl with 1/2 cup cooked quinoa, 1/3 cup black beans, 1/2 cup roasted vegetables.
afternoon snack (3:30 - 4:00pm)
Carbs: ~25g | Protein: ~15g | Fats: ~10g | ~200 kcal
🫐 Option 1: 1 cup Greek yogurt with 1/4 cup mixed berries, sprinkle of granola
🥒 Option 2: 1/4 cup hummus with sliced cucumber and carrot sticks.
🧀 Option 3: 1 stick of string cheese and 10 whole-grain crackers + a few almonds
dinner (7:00 - 8:00pm)
Carbs: ~50g | Protein: ~30g | Fats: ~18g | ~550 kcal
🥦 Option 1: 5 oz baked salmon, 1/2 cup brown rice, and steamed broccoli
🍚 Option 2: Chicken Stir-Fry with 4 oz chicken breast, 1 cup mixed veggies in olive oil, and 1/2 cup cooked jasmine rice
🍝 Option 3: 1 cup lentil pasta with bell peppers, spinach, and marinara sauce, with grated parmesan cheese
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
🌱 OMEGA-3 FOR HEART HEALTH & INFLAMMATION
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 BCAA FOR MUSCLE 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 HEALTHY JOINTS & SKIN
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.
