Rainbow Warrior Football
Hawaiʻi Strength and Conditioning

Performance Nutrition Guide

Athlete Fuel Guide

7 Day Fueling System

A practical plan for nutrition timing, workload based macros, hydration, supplements, and grocery planning.

Purpose: Eat before training, eat after training, snack when the day gets long, and add food on high load days.
Standard: Do the basics every day. Food, water, sleep, training table.
Workload Adjustment

Team Player Load Targets

Team Player Load Days: High = >20k   Medium = 11-19k   Low = <10k

Sample Menu

7 Day Sample Meal Plan

Meals are timed around the normal training week, training table, class flow, and recovery.

Monday

Run, Lift, PRP

High Load
Schedule: 6:00 Team Run, 7:00 Team Lift, 8:30 PRP, 9:30 Training Table
5:35 AM
Pre Fuel
Wake Up Fuel
  • Banana
  • Applesauce pouch
  • Water with electrolytes
260 kcal P 2g C 58g F 0g
Why here: Eat before work so you are not running on empty.
6:50 AM
Top Off
Fast Energy Boost
  • Granola bar
  • Orange or banana
  • Water
280 kcal P 5g C 52g F 5g
Why here: Small snack to keep energy up.
9:30 AM
Training Table
Training Table Meal
  • White rice
  • Eggs
  • Teriyaki chicken or lean breakfast protein
  • Papaya, pineapple, or banana
  • Chocolate milk or tart cherry juice
780 kcal P 42g C 110g F 18g
Why here: This is the big recovery meal.
1:30 PM
Lunch
Lunch Fuel
  • Rice
  • Grilled chicken, shoyu chicken, or fish
  • Cabbage or mixed vegetables
  • Fruit
800 kcal P 48g C 110g F 18g
Why here: Keeps you from crashing later.
6:30 PM
Dinner
Recovery Dinner
  • Mahi mahi, salmon, or chicken
  • Rice or sweet potato
  • Stir fry vegetables
  • Milk or recovery shake
760 kcal P 50g C 90g F 22g
Why here: Helps you recover while you sleep.

Monday Totals

MealCaloriesProteinCarbsFat
Run Primer2602g58g0g
Lift Top Off2805g52g5g
Training Table Recovery78042g110g18g
Afternoon Reload80048g110g18g
Recovery Dinner76050g90g22g
Total2880147g420g63g
Tuesday

Run And Lift Groups

Medium Load
Schedule: DEF Run 6:00, DEF Lift 7:00, Training Table 8:00. OFF and SPEC Run 8:00, Lift 9:00, Training Table 10:00
5:30 AM
Pre Fuel
Early Group Fuel
  • Banana
  • Granola bar
  • Water
250 kcal P 5g C 48g F 4g
Why here: Eat before work so you are not running on empty.
7:45 AM
Recovery Snack
DEF Recovery Snack
  • Chocolate milk or protein shake
  • Fruit or applesauce
390 kcal P 24g C 55g F 7g
Why here: Quick recovery before the next part of the day.
8:45 AM
Top Off
Late Group Fuel
  • Applesauce pouch
  • Fruit snacks
  • Banana or orange
230 kcal P 1g C 55g F 0g
Why here: Small snack to keep energy up.
10:00 AM
Training Table
Training Table Meal
  • Rice
  • Eggs or chicken
  • Fruit
  • Milk
700 kcal P 38g C 92g F 16g
Why here: This is the big recovery meal.
1:30 PM
Lunch
Class Day Lunch
  • Chicken plate or turkey sandwich
  • Rice or baked chips
  • Fruit cup
  • Greek yogurt
690 kcal P 45g C 85g F 18g
Why here: Keeps you from crashing later.
6:30 PM
Dinner
Lean Recovery Bowl
  • Chicken thighs
  • White rice
  • Bok choy, peppers, onions
  • Water
680 kcal P 45g C 80g F 18g
Why here: Helps you recover while you sleep.

Tuesday Totals

MealCaloriesProteinCarbsFat
DEF Group Pre Fuel2505g48g4g
DEF Recovery Snack39024g55g7g
OFF SPEC Top Off2301g55g0g
Training Table Recovery70038g92g16g
Class Day Lunch69045g85g18g
Lean Recovery Bowl68045g80g18g
Total2940158g415g63g
Wednesday

PRP

High Load
Schedule: 5:50 Pre PRP Activation, 6:00 PRP, 7:00 Stretch, 8:15 Training Table
5:35 AM
Pre Fuel
PRP Readiness Fuel
  • Banana
  • Applesauce pouch
  • Water
240 kcal P 1g C 56g F 0g
Why here: Eat before work so you are not running on empty.
7:20 AM
Recovery Snack
Field Exit Refuel
  • Chocolate milk or protein shake
  • Fruit snacks or granola bar
420 kcal P 25g C 62g F 8g
Why here: Quick recovery before the next part of the day.
8:15 AM
Training Table
Big Breakfast
  • Rice
  • Eggs
  • Teriyaki chicken or lean breakfast protein
  • Fruit
  • Tart cherry juice
820 kcal P 45g C 120g F 18g
Why here: This is the big recovery meal.
1:30 PM
Lunch
Poke Rice Bowl
  • White rice
  • Ahi poke or shoyu salmon
  • Cucumber, seaweed, avocado
  • Water
780 kcal P 48g C 100g F 20g
Why here: Keeps you from crashing later.
6:30 PM
Dinner
Beef And Potato Reload
  • Lean beef bowl
  • Rice or potatoes
  • Vegetables
  • Milk
790 kcal P 50g C 95g F 24g
Why here: Helps you recover while you sleep.

Wednesday Totals

MealCaloriesProteinCarbsFat
PRP Readiness Fuel2401g56g0g
Field Exit Refuel42025g62g8g
High Load Breakfast82045g120g18g
Poke Rice Bowl78048g100g20g
Beef And Potato Reload79050g95g24g
Total3050169g433g70g
Thursday

Run And Lift Groups

Medium Load
Schedule: DEF Run 6:00, DEF Lift 7:00, Training Table 8:00. OFF and SPEC Run 8:00, Lift 9:00, Training Table 10:00
5:30 AM
Pre Fuel
Early Group Fuel
  • Banana
  • Applesauce pouch
  • Electrolytes
250 kcal P 1g C 58g F 0g
Why here: Eat before work so you are not running on empty.
7:45 AM
Recovery Snack
DEF Recovery Snack
  • Protein shake
  • Fruit
  • Water
360 kcal P 25g C 45g F 5g
Why here: Quick recovery before the next part of the day.
8:45 AM
Top Off
Late Group Fuel
  • Granola bar
  • Fruit
  • Water
270 kcal P 5g C 50g F 5g
Why here: Small snack to keep energy up.
10:00 AM
Training Table
Training Table Meal
  • Rice
  • Eggs
  • Chicken or fish
  • Fruit
720 kcal P 40g C 95g F 18g
Why here: This is the big recovery meal.
12:30 PM
Lunch
Local Bowl
  • Rice
  • Shoyu chicken or ground beef
  • Cabbage
  • Fruit
740 kcal P 45g C 95g F 20g
Why here: Keeps you from crashing later.
6:30 PM
Dinner
Fish Rice Plate
  • Mahi mahi or salmon
  • Rice
  • Sweet potato or taro
  • Vegetables
720 kcal P 48g C 85g F 20g
Why here: Helps you recover while you sleep.

Thursday Totals

MealCaloriesProteinCarbsFat
DEF Group Pre Fuel2501g58g0g
DEF Recovery Snack36025g45g5g
OFF SPEC Top Off2705g50g5g
Training Table Recovery72040g95g18g
Local Bowl74045g95g20g
Fish Rice Plate72048g85g20g
Total3060164g428g68g
Friday

Lift, M3, PRP

High Load
Schedule: 6:30 Team Lift, 7:30 M3, 8:00 PRP, 9:30 Training Table
5:45 AM
Pre Fuel
Lift Primer
  • Protein shake or chocolate milk
  • Banana
  • Water
330 kcal P 22g C 50g F 4g
Why here: Eat before work so you are not running on empty.
7:20 AM
Top Off
Between Block Fuel
  • Sports drink
  • Fruit
  • Granola bar
330 kcal P 6g C 68g F 5g
Why here: Small snack to keep energy up.
9:30 AM
Training Table
Training Table Meal
  • Rice
  • Eggs
  • Chicken or fish
  • Fruit
  • Electrolytes
820 kcal P 45g C 115g F 18g
Why here: This is the big recovery meal.
1:30 PM
Lunch
Post PRP Lunch
  • Rice
  • Lean protein
  • Vegetables
  • Greek yogurt
760 kcal P 48g C 95g F 18g
Why here: Keeps you from crashing later.
6:30 PM
Dinner
Weekend Reload Dinner
  • Rice
  • Chicken, beef, or fish
  • Vegetables
  • Tart cherry juice
760 kcal P 48g C 95g F 20g
Why here: Helps you recover while you sleep.

Friday Totals

MealCaloriesProteinCarbsFat
Lift Primer33022g50g4g
M3 Transition Fuel3306g68g5g
Training Table Recovery82045g115g18g
Post PRP Lunch76048g95g18g
Weekend Reload Dinner76048g95g20g
Total3000169g423g65g
Saturday

Arm Farm And Optional Yoga

Low Load
Schedule: 8:00 Arm Farm, 8:45 Optional Yoga, 10:30 Locker Room Closed
7:15 AM
Pre Fuel
Arm Farm Fuel
  • Banana
  • Greek yogurt
  • Water
320 kcal P 18g C 48g F 4g
Why here: Eat before work so you are not running on empty.
9:30 AM
Recovery Snack
Post Lift Snack
  • Chocolate milk
  • Granola
  • Fruit
430 kcal P 22g C 68g F 8g
Why here: Quick recovery before the next part of the day.
12:30 PM
Lunch
Recovery Lunch
  • Chicken thighs or tuna
  • Rice
  • Vegetables
680 kcal P 45g C 80g F 18g
Why here: Keeps you from crashing later.
4:00 PM
Snack
Grab And Go
  • Trail mix
  • Fruit
  • Water
330 kcal P 8g C 38g F 16g
Why here: Keeps you from going too long without food.
6:30 PM
Dinner
Rebuild Dinner
  • Ground beef or fish
  • Rice or potatoes
  • Vegetables
700 kcal P 45g C 75g F 22g
Why here: Helps you recover while you sleep.

Saturday Totals

MealCaloriesProteinCarbsFat
Arm Farm Fuel32018g48g4g
Post Lift Snack43022g68g8g
Recovery Lunch68045g80g18g
Grab And Go3308g38g16g
Rebuild Dinner70045g75g22g
Total2460138g309g68g
Sunday

Locker Room Closed

Low Load
Schedule: Recovery and personal meal prep day
9:00 AM
Breakfast
Slow Start Fuel
  • Eggs
  • Rice
  • Fruit
  • Water
600 kcal P 30g C 75g F 18g
Why here: Do not skip the first meal.
11:30 AM
Snack
Hydration Check
  • Banana
  • Chocolate milk or yogurt
330 kcal P 16g C 50g F 8g
Why here: Keeps you from going too long without food.
1:00 PM
Lunch
Balanced Plate
  • Rice
  • Chicken, tuna, or beef
  • Vegetables
700 kcal P 45g C 82g F 20g
Why here: Keeps you from crashing later.
4:00 PM
Snack
Prep Fuel
  • PB and J
  • Milk
  • Fruit
520 kcal P 20g C 75g F 16g
Why here: Keeps you from going too long without food.
6:30 PM
Dinner
Sunday Reload
  • Protein
  • Rice or sweet potato
  • Vegetables
  • Electrolytes
720 kcal P 45g C 85g F 20g
Why here: Helps you recover while you sleep.

Sunday Totals

MealCaloriesProteinCarbsFat
Slow Start Fuel60030g75g18g
Hydration Check33016g50g8g
Balanced Plate70045g82g20g
Prep Fuel52020g75g16g
Sunday Reload72045g85g20g
Total2870156g367g82g
Supplement Guide

Simple Rules

Rule: Do not take random supplements from friends, social media, gas stations, or unverified brands. Ask staff first.

Protein Shake

  • Use after training or when you miss a meal.

Electrolytes

  • Use before and after hot sessions.

Sports Drink

  • Use during long sessions or when you feel flat.

Creatine

  • Use daily if approved by staff.

Tart Cherry

  • Use during heavy weeks when soreness is high.

Caffeine

  • Use carefully. Too much can hurt sleep.
Grocery List

Position Specific Staples

Accessible Options

Easy Store Options

Use what you can get. The goal is consistency.

Before Training

  • Banana
  • Applesauce pouch
  • Fruit snacks
  • Granola bar
  • Sports drink

Missed Meal Save

  • Chocolate milk
  • Greek yogurt
  • PB and J
  • Turkey sandwich
  • Rice bowl

Budget Stack

  • Rice
  • Eggs
  • Chicken thighs
  • Tuna packets
  • Bananas
  • Milk
  • Frozen vegetables
Where to grab it: Training table, campus grab and go, Foodland, 7 Eleven, Costco, Sam's Club, Walmart, Target, Safeway, Times, Don Quijote, or ABC Store.