Never miss AMP⚡️
Another week of the same bland boxes of protein, broccoli, and rice is where good intentions go to die. But there’s a way to build daily variety into your weekly meal-prep session.
Modular batch-cooking fixes the real problem: Your training changes, your appetite changes, and your fuel needs change. Prep the building blocks separately, then assemble the meal you actually need that day.
Here’s how we batch-prep for optimal fuel flexibility:
Your day sets the dial
Daily carbohydrate needs vary with your daily energy burn.
Light activity: Roughly 2g/lb (two grams per day per pound of body weight (3-5g/kg/day)
An hour of moderate exercise: 3g/lb (5-6g/kg/day)
1–3 hours, moderate/high-intensity workouts: 4g/lb (6-10g/kg/day).
That’s why modular prep wins. Cook your protein of choice, carb staples, and vegetables in bulk. Keep them separate. A hard session gets a larger carbohydrate portion. A lighter day gets a different assembly. Your recovery meal gets roughly 20–40 g of protein, then you keep protein coming every 3–4 hours.
And don’t forget fat. Performance eating isn’t a protein-and-starch cult. USADA puts dietary fat at 20–35% of daily calories and points to olive oil, nuts, seeds, avocado, and oily fish as useful unsaturated-fat sources.
More about our current batch-prep and menu rotation:
