pilot wrapped
lindsay’s
Lindsay —
That’s a wrap! Thank you so much for being a dedicated Cadence participant. We’ve put together an overview of how you ⚡️fueled , 💪 trained, and 🏆 leveled up over the past six weeks. Take a look at your progress!
gameplan evolution
🍽️ calorie shift
Week 1: 1900-2100cal ⏭️ Week 6: 2300-2500 kcal
💡Over the weeks, we bumped your daily intake up based on consistent reports of improved energy, recovery demands, and fueling needs during intense practice weeks.
🍚 carbs
Week 1: 213–236g ⏭️ Week 6: 259–283g
💡Upped to meet pre-workout needs, support hormonal shifts around her cycle, and maintain stable energy.
🍗 protein
Week 1: 118-131g ⏭️ Week 6: 161-176g
💡Bumped to support muscle recovery, reduce post-practice soreness, and align with her goal of muscle growth.
🥑 fats
Week 1: ~60g ⏭️ Week 6: 50-55g
💡Slightly increased to aid in satiety, hormone health, and flexibility with meals.
💡Your primary goal was optimizing energy and muscle growth while navigating a demanding schedule. By identifying and cutting out less preferred ingredients (like lentils, tofu, and cottage cheese), we built plans that supported her performance and fit your taste preferences. We also worked in strategies to handle period-related symptoms—emphasizing lighter, low-fiber meals during your luteal phase to ease bloating and fatigue. Your commitment to prepped snacks and structured meals paid off, leading to improved energy, better recovery, and more consistency in your training blocks. 🙌🏼.
cadence wins
Cycle-smart adjustments
You recognized how your mood and energy shifted during your cycle and tailored meals to stabilize both—adding pre-period carb support and emphasizing rest during tougher days.
Snack mastery
You leaned into portable, protein-forward snacks that kept you fueled during long workdays—especially important since your on her feet much of the day.
Prioritized recovery
With soreness increasing during intense practice weeks, you doubled down on hydration, post-workout fueling, and magnesium—key moves that helped you bounce back quicker.
Consistency over perfection
Whether traveling, camping, or navigating a heavy workload, you never strayed far from your plan—and always gave yourself grace to adapt.
next steps
Some tips 📚 and tricks 🪄to take with you post-pilot so you can continue fueling your best self.
KEEP DOING:
Low fiber
Prioritizing low-fiber cooked meals leading up to your period to support digestion
Snacks queen
Packing easy, high-protein snacks like boiled eggs, protein muffins, or cheese + crackers
Magnesium
Sticking to magnesium glycinate + BCAA combo to reduce soreness and support restful sleep
EXPLORE FURTHER:
Collagen peptides
Add in collagen-rich meals or snacks around high-impact workouts (bone broth, citrus + protein, etc.)
Diversify brekky
Continue to diversify breakfasts—smoothies, wraps, egg bakes—to prevent burnout
Anti-inflammatory
Layer in tart cherry juice or turmeric during high soreness phases for additional anti-inflammatory support
in summary…
Lindsay, your pilot journey has been one of steady commitment, insightful feedback, and smart personalization. You took a foundational plan and made it yours—honoring your body’s cues, respecting your energy dips, and showing up with intention. You’re leaving this program with a blueprint that fuels not only your performance, but also your recovery, your hormones, and your lifestyle. Your resilience and consistency have set you up for a strong, energized season ahead.
💛 As always, let’s get it,
— Your Cadence Coaches