pilot wrapped
marié’s
Marié —
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: 1950 - 2150cal ⏭️ Week 6: 2000-2200 kcal
💡Over the weeks, we bumped your daily intake up to match increased energy output and and support tournament level-training
🍚 carbs
Week 1: 232-242g ⏭️ Week 6: 230-250g
💡Balanced to support energy needs with slight timing shifts for better pre-workout fueling
🍗 protein
Week 1: 124-134g ⏭️ Week 6: 125-138g
💡Slight boost post-surgery to boost tissue repair and maintain lean mass
🥑 fats
Week 1: 62-73g ⏭️ Week 6: 60-75g
💡Continued focus on healthy fats for satiety and hormonal support, while accommodating digestive ease
💡Your plan evolved around real-life demands: a late wake-up time, banana allergy, lactose intolerance, and a surprise wisdom tooth extraction that limited solid food intake. We adapted your meal schedule and texture to focus on liquid calories and easy-to-digest options without compromising macro balance. Your core emphasis remained on energy consistency, digestive comfort, and injury prevention—particularly around your previous ACL recovery 🙌🏼.
cadence wins
Consistency
You leaned into flexible, realistic fueling that worked with your 9 AM wake-ups and unpredictable days
Protein aware
You tuned into how foods like smoked salmon and eggs supported energy and recovery.
Digestive diligence
Despite challenges, you stayed aligned with gut-friendly adjustments—favoring yogurt, rice, and light snacks over triggers like peanut butter.
Post-surgery recovery
You rolled with restrictions post-wisdom tooth removal, using broth and smoothies to stay nourished and prevent energy crashes.
next steps
Some tips 📚 and tricks 🪄to take with you post-pilot so you can continue fueling your best self.
KEEP DOING:
Protein forward brekky
Protein-forward breakfasts (smoked salmon + eggs were a hit)
Pre-workout snacks
Light morning snacks pre-workout—even small options made a difference in energy
Easy-to-digest
Prioritizing soft, easy-to-digest carbs when GI symptoms spike
EXPLORE FURTHER:
Collagen peptides
Collagen + vitamin C combo to support continued joint recovery
Ginger + chamomile tea
Ginger or chamomile tea post-meal to ease any lingering digestive sensitivity
Meal prep
Pre-prepped frozen meals or smoothies for low-energy days—especially during recovery or hectic schedules
in summary…
Marié, you embraced flexibility, fueled with intention, and made the plan yours. Whether you were lifting, playing, or healing post-surgery, you tuned into your body and gave it what it needed. Your awareness around digestive balance, nutrient timing, and performance fueling will continue to serve you on and off the field. You're walking away with more than a playbook—you're leaving with a strategy that works with your body, not against it.
💛 As always, let’s get it,
— Your Cadence Coaches