The Redeemed One / Faith Fueled Fitness
Fuel the work.
Honour the body.
Simple nutrition basics to go with the 4-week training plan. No diets and no counting every calorie. Four habits that cover most of what matters.
Eat · Drink · Rest
Protein
Every meal
A palm-sized portion, three or four times a day.
Plants
Half the plate
Vegetables and fruit at most meals.
Water
All day
Drink to thirst, and more around training.
Sleep
7+ hours
Recovery is where strength is built.
Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.
1 Corinthians 10:31 (KJV)
The basics
Four habits.
Get these mostly right, most days, and the details take care of themselves.
01
Protein
Protein repairs and builds the muscle you train. For people who exercise regularly, sports nutrition research supports about 1.4–2.0 g per kilogram of body weight a day, roughly 0.6–0.9 g per pound.
- A palm-sized portion at each meal, about 20–40 g
- Spread it over three or four meals instead of one big dinner
- Eggs, chicken, fish, lean beef, Greek yogurt, beans, lentils, tofu
- A shake is a convenience, not a requirement
02
Whole foods
Build most meals from food that looks like what it came from. You do not need to cut out any food group to make progress.
- Half the plate vegetables and fruit
- A quarter protein, a quarter rice, potatoes, oats or whole grains
- A thumb of healthy fat: olive oil, nuts, avocado
- Enjoy treats with thanks. Aim for most meals, not every meal
03
Water
Thirst and the colour of your urine are reliable guides. General reference intakes are about 3.7 litres a day for men and 2.7 for women, counting all drinks and the water in food.
- A glass when you wake and one with each meal
- Around 500 ml in the hour or two before training, then sip as you go
- Pale yellow means you are on track
- Drink more in heat and on long sessions
04
Sleep
Adults need seven or more hours a night. Sleep is when your body repairs muscle, steadies appetite and restores your focus for the next day.
- Keep the same bedtime and wake time, weekends included
- Screens off 30–60 minutes before bed
- Keep caffeine to the morning and early afternoon
- Guard your Sabbath. Rest is part of the plan
An example
A day on the plate.
Not a meal plan to follow, just a picture of what the four habits look like in an ordinary day.
Breakfast
Start strong
- Eggs or Greek yogurt
- Oats or wholegrain toast
- A piece of fruit
- Water or coffee
Lunch
Build the plate
- Chicken, tuna or beans
- Rice or potatoes
- A big salad or cooked vegetables
- Olive oil dressing
Around training
Fuel and repair
- A normal meal 1–3 hours before
- Or a banana and yogurt if you are short on time
- A protein-rich meal within a few hours after
- Water throughout
Dinner
Finish well
- Fish or lean meat
- Sweet potato, pasta or grains
- Two kinds of vegetables
- Give thanks before you eat
Your goal
Small adjustments.
Keep the four habits the same and change one thing at a time. Give any change two weeks before judging it.
Goal
Build muscle
- Add one extra portion of carbohydrate and protein a day
- Stay near the upper end of the protein range
- Expect slow, steady gain
Goal
Lose body fat
- Keep protein and vegetables the same
- Trim portions of starch and added fats slightly
- Slow and steady keeps your strength
Goal
Stay steady
- Eat to even energy through the day
- Let hunger and fullness guide portion size
- Keep training and sleep consistent
Reflect
How could you receive your next meal as a gift, with thanks, and use the strength it gives to serve someone else?