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High-Protein Eating for Training

Enough protein to match your training, mostly from real food: a figure agreed with a professional, a training-week meal plan, post-session and pre-bed routines, and versions for vegetarians, masters, teens and competitors.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for High-Protein Eating for Training, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information to help you organise your own health. It is not medical advice and does not replace a doctor, nurse, pharmacist or other qualified professional. Check any change to treatment, medicine or diet with them first, and get urgent care if you feel unwell.

What it installs.

1

Pillar

1

Area

50

Projects

202

Starter tasks

🥗 Food & Nutrition

High-Protein Eating for Training

Hitting daily protein targets with real food and sensible supplements to support muscle gain and recovery for people who train.

  1. Three-day protein intake snapshot
  2. Daily protein figure agreed with a professional
  3. Health check before raising protein intake
  4. Training week and meal timing map
  5. Protein food reference card
  6. Core high-protein staples list
  7. Protein-forward breakfast rotation
  8. Body weight and strength baseline
  9. Weekly high-protein meal plan for the training week
  10. Sunday protein component prep
  11. Post-training meal routine
  12. Pre-bed protein snack routine
  13. Protein spread across four meals
  14. Gym bag fuel kit
  15. Weekly protein hit-rate review
  16. Monthly gains and intake review
  17. Cost per 20g of protein tracker
  18. Nutrition check at the end of each training block
  19. Protein quality, leucine and complete proteins
  20. Reading a sports nutrition position stand
  21. Reading protein labels and spotting protein-washed snacks
  22. Cooking lean meat and fish so it stays juicy
  23. Tofu, tempeh and pulses for mixed diets
  24. Quark, skyr and cottage cheese repertoire
  25. Tinned fish and seafood quick meals
  26. Home-made high-protein snacks
  27. Choosing a protein powder that suits you
  28. Creatine decision with your clinician
  29. Protein bar and shake audit
  30. Cutting back on processed meat as a protein source
  31. Eating enough on high-volume training weeks
  32. Digestive comfort as protein goes up
  33. Default high-protein orders when eating out
  34. Twelve-week lean muscle gain block
  35. First appointment with a sports dietitian
  36. Competition day food plan
  37. Travel and training camp protein plan
  38. Ramadan training and protein plan
  39. Vegetarian lifter protein plan
  40. Masters athlete protein for strength over fifty
  41. Feeding a teenage athlete at home
  42. Night shift training and protein timing
  43. Protein for endurance runners and cyclists
  44. Injury layoff protein plan
  45. Spotting under-fuelling with a sports doctor
  46. Making weight safely for a weight-class sport
  47. Supplement checks for drug-tested sport
  48. Body composition scan every six months
  49. Personal high-protein recipe book
  50. Club training night fuelling station

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Three-day protein intake snapshot

Most people who train guess their protein intake and guess high, usually because dinner is generous while breakfast and lunch are thin. Writing down everything eaten on two training days and one rest day, with a rough protein figure for each meal, shows where the gaps really are before any target is set.

First tasks

  • Pick two training days and one rest day in the coming week to record
  • Write down every meal, snack and shake with rough portion sizes
  • Look up the protein in each item on the label or a food database
  • Total each day and circle the two lowest-protein meals

Daily protein figure agreed with a professional

Sports nutrition position stands give a range of grams of protein per kilogram of body weight per day, and where you sit in it depends on your training, your goal, your age and whether you are also trying to lose fat. Agreeing one figure with a sports dietitian, registered nutritionist or well-qualified coach turns a vague plan to eat more protein into a number you can build meals around.

First tasks

  • Find a sports dietitian, registered nutritionist or qualified coach you can ask
  • Write your weight, weekly training hours and goal on one page
  • Ask for a daily protein figure and a per-meal figure that suit you
  • Record both figures and a review date at the top of your meal plan

Health check before raising protein intake

For most healthy adults a higher protein intake is unremarkable, but kidney disease, some medicines, gout and pregnancy change the picture. A short conversation with your doctor before a big change, especially if you live with any long-term condition, rules out the cases where the plan needs adjusting.

First tasks

  • List your long-term conditions and regular medicines
  • Book a short appointment or send a message to your practice
  • Ask whether a higher protein intake is suitable for you
  • Write down any limits or tests your doctor suggests
  • Mention your protein intake at your yearly check-up @recurring(yearly)

Make it yours.

Install High-Protein Eating for Training, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.