120hoursclub

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Add carbohydrates according to activity.

Carbohydrates are not the enemy. Rice, potatoes, oats, fruit, whole grains, and other carbohydrate

foods can provide useful training fuel. On harder training days, you may need more; on lighter days,

you may need less.

Add healthy fats.

Include sensible portions of foods such as nuts, seeds, olive oil, avocado, and fatty fish. Fats are

important for overall nutrition, but portions should fit your energy needs.

Build your micronutrient base.

Aim for variety: vegetables, fruits, legumes, whole grains, dairy or alternatives, nuts and seeds.

Different colors and food groups help you cover a wider range of vitamins and minerals.

Hydrate.

If you sweat heavily is a good thing. Add electrolytes inside your water.

Part of the system What to focus on:

1 — One Hour Fuel the daily activity and protect recovery.

2 — Two Priorities Protein + whole-food quality at each main meal.

0 — Zero Extremes No crash diets, unnecessary restriction, or all-or-nothing thinking.

skool.com/120hoursclub-2128

120hoursclub challenge: one hour every day, for 120

days. But completing that hour isn't only about training. It is also about how you fuel your body