NUTRITION
Fuel your body like the machine it is. Every meal is an opportunity to get stronger.
Nutrition Fundamentals
Master these basics and watch your performance skyrocket.
Hydration is King
Drink around 3-4 pints of water daily. Your performance depends on it.
Protein Priority
Aim for 1g per pound of body weight. Build and maintain that muscle.
Meal Timing Matters
Eat protein within 30 minutes post-workout for optimal recovery.
Quality Over Quantity
Choose whole, unprocessed foods. Your body knows the difference.
Josh's Main Diet
The simple, affordable meals Josh eats day to day. Prices are rough UK supermarket estimates and will vary by shop. These are personal meal ideas for busy lives, not individual nutrition advice.
Josh's Oat & Protein Pot
Josh's usual grab-and-go breakfast: filling oats, fibre, healthy fats and slow-release casein protein. Use sealable conatiner so you can shake it up and go
Macros per serving:
Work Banana
A simple, portable mid-morning snack that needs no prep and is easy on the budget.
Macros per serving:
Four-Egg Sourdough Lunch
Four scrambled eggs on sourdough, finished with cottage cheese or baked beans for an inexpensive protein-heavy lunch.
Macros per serving:
Chicken or Beef Veggie Pan
A flexible weeknight dinner: chicken or beef, peppers, onion, garlic, frozen veg and a packet sauce.
Macros per serving:
Greek Yoghurt & Dark Chocolate
Greek yoghurt with melted 85% dark chocolate: a high-protein dessert that still feels like a treat.
Macros per serving:
Easy Healthy Protein Options
Keep straightforward protein staples on hand. Tesco Clubcard often has useful deals on chicken, beef and turkey, so it is handy to have one; look for sliced meats with a high meat percentage, such as 97% turkey slices.
Macros per serving:
Ready to Fuel Success?
Your body is your vehicle to greatness. Start feeding it like the champion you are.