Any changes you think will happen before the end of the year?

This week's challenge: track your protein on a match day. Not to obsess over numbers — just to get data. Most squash players I work with are significantly under-fuelled on competition days. They eat light before a match (nervous stomach, busy schedule, whatever the reason), burn through glycogen on court, and then wonder why their legs go in the third game. So this week: pick one match or hard training session. Log everything you eat that day. Then answer these three questions: 1. Did you hit 1.6–2.0g of protein per kg of bodyweight? 2. Did you eat a carb-containing meal 2–3 hours before you played? 3. Did you refuel with protein + carbs within an hour after? Post your results here. I'll personally respond to every one with specific feedback.

We've talked a lot about training — but fuelling for performance is just as important, and protein distribution is one of the most underrated pieces. Most squash players I work with are eating fine overall — but front-loading their day with carbs and leaving protein until dinner. By the time they're on court, their muscles haven't had a proper protein signal since the night before. One go-to example I recommend: Apple Pie Oats Full recipe: https://app.thatcleanlife.com/shares/1719378c-e821-4f7d-94ab-800502d2671c 👇 Drop what your go-to higher protein breakfast