Fatu Toa Nutrition

WHAT SHOULD I EAT AROUND TRAINING?” 🥤🍌🍚💪

Save this for later 📌

A simple breakdown of how to fuel your training depending on timing and session length 👇

⚡ 1–2 Hours Pre Workout
Focus on a proper meal with:
• Carbs for energy
• Protein for recovery/performance
• Lower fat/fiber if you struggle with digestion before training

Examples:
Rice + chicken, oats + protein, toast + eggs, yogurt + fruit

⚡ 30 Minutes Pre Workout
Keep it light and easy to digest:
• Quick carbs
• Caffeine/supplements if you use them

Examples:
Banana, sports drink, gummies, coffee, pre workout

⚡ Intra Workout (only needed for longer/harder sessions ~60–90+ mins)
Goal = maintain performance and hydration:
• Electrolytes
• Fluids
• Fast carbs if needed

Examples:
Electrolyte drink, sports drink, carb powder

⚡ Post Workout
Focus on recovery:
• Protein to support muscle repair
• Carbs to replenish energy stores
• Fluids/electrolytes

This doesn’t need to be perfect.
The basics done consistently matter most 👍

Save this for later 🍽️

7 simple, high-protein recipes you can actually stick to.
Built for real life, real training, and real results.

Try one this week and let us know how it goes!

Most fat loss plans fail around week 4.

Not because people lack discipline.

But because they try to change everything at once.

Diet changes, training changes, meal prep, food tracking, better sleep…

Each change adds stress.

When combined with work, family, and daily life, something usually gives , and it’s often the newest habits.

That’s why we focus on small habit changes that actually stick.

If you want help building a system that works long-term:

Send us a message with “NUTRITION”.

You train 4–5 days a week.
You follow a program.
You track progress.

Nutrition should be the same.

Eat like you train:
Regularly, not randomly.

Structure beats motivation.

If you need help with your nutrition , send us a DM!

The Open is almost here! 🔥

That means the work you’ve put in is about to be tested.

Performance isn’t just about training.
It’s about how you fuel.

This is not the week to under-eat.
Not the week to cut carbs.
Not the week to experiment with random supplements.

If you want to compete and thrive (not just survive):

• Eat enough
• Prioritise carbs around your workout
• Keep protein steady
• Hydrate properly

The Open exposes preparation.

Fuel properly. Perform properly.

If you need help dialing in your nutrition for the Open, message Fatu Toa Nutrition 👌🏽

The Open is almost here! 🔥

That means the work you’ve put in is about to be tested.

But remember performance isn’t just about training.
It’s about how you fuel.

This is not the week to under-eat.
Not the week to cut carbs.
Not the week to experiment with random supplements.

If you want to compete and thrive (not just survive):

• Eat enough
• Prioritise carbs around your workout
• Keep protein steady
• Hydrate properly

The Open exposes preparation.

Fuel properly. Perform properly.

If you need help dialing in your nutrition for the Open, message us 😊 👌🏽

We’ve coached hundreds of people at this point, and here’s the truth:

The people who see results aren’t the most motivated.
They’re the most consistent.

And consistency comes from habits.

Not detoxes.
Not cutting carbs.
Not 75-day challenges.

Just simple habits done daily.

Protein at meals.
Veggies most days.
Steps up.
Sleep better.
Repeat.

It might sound boring.
That’s because it is.

But boring works.

Habits are the cornerstone of how we coach.
We don’t chase extremes , we build systems you can live with.

If you’re tired of starting over every Monday,
let’s build something that actually sticks.

We have coached hundreds of people at this point, and here’s the truth:

The people who see results aren’t the most motivated.
They’re the most consistent.

And consistency comes from habits.

Not detoxes.
Not cutting carbs.
Not 75-day challenges.

Just simple habits done daily.

Protein at meals.
Veggies most days.
Steps up.
Sleep better.
Repeat.

It might sound boring.
That’s because it is.

But boring works.

Habits are the cornerstone of how we coach.
We don’t chase extremes , we build systems you can live with.

If you’re tired of starting over every Monday,
let’s build something that actually sticks.

DM us or click on the link in bio for nutrition coaching.

If meals are random, energy usually is too.
Consistency with eating = consistency with energy, focus, and training.
If this sounds familiar, let’s fix the foundations.
DM “ENERGY” to get started with nutrition coaching.

Meal prep doesn’t always go to plan , and that’s normal.

This is why I keep a short list of backup foods in my kitchen.

These are just simple options that help me still get protein, carbs, fibre, and energy in when life gets busy.

Consistency isn’t about cooking every meal from scratch.
It’s about having a few reliable go-tos you can lean on when time, motivation, or prep runs out.

👉 If you missed out on nutrition coaching in January, don’t worry , you can sign up this month.
Link in bio.

Save this for busy weeks 👊
What’s one food you always keep as a backup?