Recovery is just as important (if not more) than training itself!
Nutrition on a day off, for me, is about fuelling my body enough to support repair without overeating — and here’s how I do it:
🔹 BMR ≈ 2150 kcal
No training today means I’m aiming to eat as close to my Basal Metabolic Rate (the energy my body needs just to function) as possible.
🔹 Prioritising Protein
A higher protein intake supports muscle recovery and helps rebuild tissue from my current training load.
🔹 Lower Carbohydrates
No training day = no need for extra fuel. I match my carb intake with my daily activity level — this helps avoid an unnecessary surplus.
🔹 Being Fibre-Mindful
Typically, I’ll eat 5–6 meals on training days, so on a recovery day with just 3 meals, fibre keeps digestion slow and helps keep me fuller for longer.
🔹 Micronutrient Focus
Plenty of antioxidants and vitamins from berries, vegetables and whole foods — ideal for anti-inflammatory support and keeping my immune system strong (I don’t want to miss sessions due to sickness!).
🔹 Early Dinner for Better Sleep
Eating early gives my body time to digest before bed. This promotes relaxation and helps improve deep sleep — the most powerful recovery tool we have.
Nutrition from a recovery perspective is all about eating appropriately for the day’s demands, giving your body what it needs to come back better tomorrow. 💪🏽
The dream is becoming a reality! 🔑💪🏼 Today we officially got the keys to our very own gym space. So many emotions and so much hard work ahead but we’re so ready for it! Can’t wait to build something amazing for our community. Stay tuned for BTS updates over the coming weeks!
- Tay & Coen
I’m in my off season right now, so let me take you through what a lower body strength session looks like for me 💪🍑
Today’s focus: Power & Strength ⚡️
1️⃣ Hang Clean – 5x3 (60, 80, 100, 110, 120)
2️⃣ Trap Bar Deadlift – 5x5 (120, 160, 180, 200, 200)
3️⃣ RDL – 3x8 (100, 120, 130)
4️⃣ Bulgarian Split Squat – 3x8 (24, 28, 28)
5️⃣ Hamstring Curl – 3x15 (54, 61, 61) superset w/ Calf Raise Holds – 3x1 min (115)
6️⃣ Hanging Leg Raise – 3x10
Sessions like these keep the base strong and the engine firing 🚀
Would you be keen to see what a conditioning session looks like next? Or maybe a full day of eating? 👀👇
#StrengthTraining #LowerBodyDay #AthleteTraining #PowerAndStrength
