SEAL Guide Nutrition

A performance-first nutrition playbook built around the 80/20 rule: protein, carbs, hydration, sleep, and simple routines that hold under pressure. Practical guides for high-volume training, travel, heat, and busy schedules — without perfectionism.

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Start here (the 5 levers that move everything)

Protein first: hit a repeatable daily minimum and distribute it across meals.
Carbs for output: match carbs to session intensity and total weekly volume.
Hydration + sodium: treat electrolytes as a performance variable, not an afterthought.
Sleep and recovery: protect the evening routine so your training adapts.
Structure beats motivation: a system you can execute on bad days wins long-term.

If you want to move faster, the guides below are ordered so you can build a full system: basics → fueling volume → hydration → travel → cutting/bulking → supplements → the 30‑day blueprint.

All guides (20)

SEAL-Level Nutrition Basics: The 80/20 Rules That Actually WorkOpen guide Fuel for Work Capacity: How to Eat When Training is High-VolumeOpen guide Hydration Under Pressure: Electrolytes, Heat, and Performance OutputOpen guide Field-Ready Meal Prep: Building a ‘Go Bag’ Nutrition SystemOpen guide Protein for Performance: How Much You Need and When It MattersOpen guide Carbs for Intensity: The Fastest Way to Improve Training OutputOpen guide Fats for Stability: Satiety, Hormones, and Long DaysOpen guide Caffeine Like a Pro: Timing, Dosage, and Avoiding the CrashOpen guide Sleep + Nutrition: The Recovery Pair Most People IgnoreOpen guide The ‘SEAL Plate’ Method: Portioning Without Counting EverythingOpen guide Rations to Real Life: Smarter Convenience Foods for Busy PeopleOpen guide Stress Eating vs Performance Eating: A Tactical ResetOpen guide Micronutrients and Resilience: Food Quality Without PerfectionismOpen guide Cold Weather and Appetite: Eating Enough When You Don’t Feel HungryOpen guide Travel Nutrition: Airports, Hotels, and Staying ConsistentOpen guide Cutting Without Losing Output: A Performance-First Fat Loss PlanOpen guide Lean Bulk for Operators: Gain Muscle Without Slowing DownOpen guide Supplements that Matter: The Minimal Stack for Strength + EnduranceOpen guide Daily Routines That Stick: Structure, Not MotivationOpen guide The EZMUSCLE ‘Operator’ Nutrition Blueprint: 30 Days to Better PerformanceOpen guide

How to use this series (so it actually changes your physique)

Most people read nutrition advice like entertainment. The goal here is different: build a playbook you can run automatically. Use this simple loop:

Pick one lever (protein, carbs, hydration, sleep, or structure).
Run it for 7 days with one measurable target (e.g., 140g protein/day; 3L fluid/day; 2 servings carbs around training).
Review (energy, hunger, performance, recovery, weekly scale trend).
Lock it in and move to the next lever.

That’s the 80/20 approach: make the big levers boringly consistent, then refine timing and supplements only after your base is solid.

If you’re already training hard, start with Guides 002, 003, and 005 (fuel volume + hydration). If you’re dieting, start with Guide 016 (cutting without losing output). If you travel, start with Guide 015.

Evidence-first, ego-second

“Operator” style nutrition often gets mixed up with extremes. The real advantage is simpler: fewer decisions, cleaner defaults, and repeatability when life is messy. If you have medical conditions, allergies, or a history of disordered eating, work with appropriate clinicians — this content is educational and general in nature.

Want this turned into your weekly plan? Book a session and we’ll map your intake to your training schedule, your job demands, and your stress/sleep reality.