When to use this
The Sunday before a heavy training week, when 60-90 minutes of prep decides whether the week is fueled or survived.
- The athlete gets home exhausted at 7 p.m. and grabs whatever is fastest.
- A family wants one prep session that covers lunches, snacks, and post-practice food.
- The plan keeps collapsing midweek when the prepped food runs out or gets boring.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Thomas DT, Erdman KA, Burke LM.(2016) ACSM/AND/DC Joint Position Statement: Nutrition and Athletic Performance.
- Burke LM, Hawley JA, Wong SH, Jeukendrup AE. (2011) Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1):S17-S27.
Where to go next
ToolRun the prep sessionA guided 90-minute flow: pick the proteins and grains, then work the timeline.
PrintableShop the staples firstThe prep list and the budget cart are the same groceries — buy them on purpose.
GuidePut the plan in their handwritingThe Athlete's Fueling Workbook turns the weekly routine into 16 fillable worksheets the runner owns.
