Don’t Guess Macros. Fuel With Intent.

Most athletes fall into the trap of eating the same way every single day, regardless of their output, and then wonder why their progress eventually stalls. They follow a cycle of more carbs and more training, yet they see the same mediocre results. This static approach to nutrition is outdated and ignores the biological reality of high performance.

Fuel is a performance lever, not just a calorie count. Your body responds to fuel signals with the same sensitivity it has to training stress; when you synchronise your nutrition with your workload, you adapt faster and recover more effectively. If you get this wrong, you are likely to find yourself training tired, feeling flat, or stuck on a plateau. Within this framework, carbohydrates are neither good nor bad; they are specific tools to be used at specific times.

The RAG System: Precision Over Extremes

Some training sessions demand high carbohydrate availability, while other sessions benefit significantly from less. We plan for both using the Red, Amber, Green (RAG) system to periodise your nutrition across the week:

• Green days are designed to fuel high intensity performance.

• Amber days focus on balancing nutritional quality with training adaptation.

• Red days are strategically used to drive metabolic efficiency and resilience.

It’s the same athlete & the same programme, but with different fuel on purpose.

This approach is grounded in the Fuel for the Work Required framework and the glycogen threshold concept used in elite endurance sport. It is not an extreme diet; it’s a precise system of periodisation.

Train Low Is a Tool, Not an Identity

Training with reduced carbohydrate availability is a potent method for improving endurance adaptations, but only when used correctly. Train Low is a tool, not an identity; when used poorly, it can wreck your performance and destroy your recovery. We apply this method selectively and with strict boundaries: never on key sessions, never without a plan, and never without protein.

Protein Is Non Negotiable

Regardless of the carbohydrate strategy for the day, protein remains the constant that keeps the system intact. If you are training, you must protect your muscle mass. Low carbohydrate intake does not mean low protein ever. While we manipulate fuel sources around your training, protein is the non negotiable foundation of the framework.

Performance Always Comes First

While adaptation is important during training blocks, racing matters more. This means that every key session is fuelled properly to ensure quality, and competition is fuelled aggressively. There are no medals awarded for underfuelled training; the goal is to arrive at the start line ready to perform at your limit.

This is not a generic, static meal plan. If you are looking for a fixed script to follow indefinitely, this is not for you. But if you want nutrition that evolves with your training and actually moves the needle on your performance, you are in the right place.

Fuel with intent.

Train with purpose.

Stop guessing.

Analogy for Understanding:

Think of your nutrition like the gearbox of a high performance car. You wouldn’t try to drive at 100mph in first gear, nor would you try to climb a steep hill in fifth. The RAG system allows you to shift gears, using high fuel (Green) for speed and strategic low fuel (Red) for building the engine's efficiency, rather than trying to drive through every terrain in the same gear.