Fuel. Recover. Perform
RAW POWER NUTRITION PLAYBOOK
The Raw Power Nutrition Playbook gives you a practical way to think about what you eat, how much you eat and why you're eating it.
QUALITY • QUANTITY • PURPOSE
START WITH THE OUTCOME
What are you asking your body to do?
Your nutritional requirements aren't fixed. Start with what you want to achieve and consider the physical demands you're placing on your body.
01
REDUCE BODY FAT
Reduce excess body fat while continuing to support muscle, recovery and training.
02
BUILD STRENGTH
Provide the energy and raw materials your body needs to train, recover and adapt.
Different goals. Different demands. Your nutrition should respond accordingly.
03
IMPROVE ENDURANCE
Match your fuelling to increasing training volume, duration and intensity.
04
RECOVER BETTER
Support what happens between sessions so your body is ready to perform again.
THE RAW POWER APPROACH
Three Questions. Better Decisions
Nutrition doesn't need to be complicated. Before worrying about diets, supplements or the latest nutritional trend, start by understanding where your nutrition is coming from, how much you need and what purpose it serves.
QUALITY - Where it’s coming from
Build the majority of your nutrition around good-quality protein, vegetables, fruit, appropriate carbohydrate sources, healthy fats and fluids.
QUANTITY - How much do i need
Your requirements change according to your activity, goals and the demands you're placing on your body.
PURPOSE - Why I’m consuming it?
Food can provide fuel, support recovery, contribute to health and simply be something you enjoy. Understanding the purpose helps you make better decisions.
Now Put It Into Practice
Match the input to the output.
What you're doing today helps determine what your body needs today.
MATCH THE INPUT TO THE OUTPUT
What are you asking your body to do today?
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Taking it easier today?
You may need less fuel than on a hard training day, but your body still needs good nutrition to recover, repair and maintain muscle.
What to do:
Keep protein in your meals. Eat plenty of vegetables and fruit. Include healthy fats and stay hydrated. If you're less active, reduce the amount of carbohydrate or overall portion size rather than cutting out good-quality food.Think: Keep the quality. Adjust the quantity.
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Training to become stronger or build muscle?
Training provides the stimulus. Your body then needs enough energy and protein to repair the tissue you've challenged and adapt to the work.
What to do:
Eat a good meal before training rather than consistently training under-fuelled. Include a quality source of protein across your meals. Use carbohydrate to support harder training, and eat protein and carbohydrate afterwards to help replenish and recover.Think: Train it. Feed it. Let it adapt.
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Asking your body to work harder or for longer?
The greater the duration and intensity of the activity, the more important available energy becomes. This applies whether you're running, cycling, climbing, playing sport, doing HYROX, hiking or simply having a very physically demanding day.
What to do:
Don't start a demanding session hungry or poorly fuelled. Eat carbohydrate beforehand when you know you'll need the energy. For longer sessions, you may need fuel and fluids while you're active. Afterwards, replace what you've used with a proper meal containing protein, carbohydrate and fluids.Think: More output requires more input.
Your goal matters, but so does what you're asking your body to do today. The greater the physical demand, the more important it becomes to match your nutrition to the energy you're using and the recovery you're asking your body to make.
Trying to lose body fat?
You can still recover, build and perform while reducing body fat. Create a sensible energy deficit across your overall diet rather than repeatedly under-fuelling the work you're asking your body to perform.
Reduce the excess. Don't starve the work.
A note on nutrition
The Raw Power Nutrition Playbook provides general educational information and is not intended as individual dietary or medical advice. Nutritional needs vary, particularly where health conditions, medications, allergies or specific dietary requirements are involved. If you have concerns about your health or nutrition, seek advice from an appropriately qualified healthcare professional or registered dietitian.
PUT IT INTO PRACTICE
Knowing what to do is one thing. Understanding how it fits with your training, recovery, movement and individual goals is another.
Raw Power brings those elements together, helping you make practical decisions about how you fuel, train, recover and perform.