Fuel According to Training Demand

Not every training day requires the same nutritional approach.

Built for Performance Vol. 1: 15-Min Performance Meals has been designed to help athletes understand how nutrition requirements change across different training demands using a simple High, Moderate and Low Training Day framework.

Using practical plate division principles and easy-to-prepare meal ideas, this resource demonstrates how athletes can adjust food intake to support performance, recovery and adaptation, without relying on calorie counting or complex nutrition calculations.

Whether preparing for a demanding training session, maintaining performance during a standard training week or supporting recovery on lighter training days, athletes can use this guide to make practical fuelling decisions with confidence.

What’s Included

High Training Day meal ideas
Moderate Training Day meal ideas
Low Training Day meal ideas
Plate division guidance
Breakfast, lunch and evening meal options
Performance-focused snack ideas
Practical nutrition education
Quick meals that can be prepared in 15 minutes or less

Who Is This Resource For?

Athletes
Parents of young athletes
Sports coaches
Sports nutritionists
Dietitians
Performance practitioners

Choose Your Version

Athlete Version

A practical nutrition guide designed to help athletes understand how to fuel according to training demand through simple meal planning and plate division principles.

Practitioner Toolkit

Includes the full resource alongside editable Canva access, practitioner licence and client education rights, allowing practitioners to customise and use the resource within their own practice.

Why This Resource Is Different

Rather than simply providing recipes, this resource teaches athletes how to adjust their nutrition according to training load.

By understanding the differences between High, Moderate and Low Training Days, athletes can develop the knowledge and practical skills needed to support performance, recovery and long-term development