Flag Football · Fuel

Protein Log

0gof 140g today

Today's five anchors

Tap as you eat · resets daily
Five checks and the number takes care of itself — your bookends (oatmeal and the nightly bowl) are already habits. The whole game is the three middle checks between them.
Protein anchors
Daily habits

Afternoon swap menu

Assemble-only · no cooking
Any one of these fills the "afternoon sneak" slot. Same format as the nightly bowl: open, combine, eat.

The goal, honestly

At ~160 lbs, the target is 130–160g of protein a day — 140g is the working number, 160g the training-day stretch. Four weeks of a moderate surplus should move the scale ~4–5 lbs, and the detrained-regain effect means more of it is muscle than a normal month would give. Faster than ~1 lb/week means you're buying fat — dead weight on every Sunday sprint.

Daily target

+300–400calories / day over maintenance
(roughly 2,900–3,200 — adjust off the scale, not the plan)

Carbs are timed, not restricted: biggest carb meals Saturday night and Sunday morning (game fuel), and around Wednesday sprints and both lower-body days. Fat fills the rest.

Game-day fueling

Saturday dinner
The big carb plate — pasta, rice, or potatoes with your protein. Tomorrow's first-quarter legs are built tonight.
Sunday, 2–3h before kickoff
Familiar carbs, easy on the stomach: oats, banana, toast + honey. Nothing new on game day.
During
Water + electrolytes. August sun at altitude — plain water alone doesn't cut it over two hours of sprinting.
After
Protein + big carbs within a couple hours. Refills what the game emptied and starts Monday's recovery early.

Dial it in

Weigh in 2–3 mornings a week, same conditions, and use the average — single weigh-ins lie. Not moving after 10 days? Add 200 calories. Moving faster than ~1 lb/week? Pull 200 back.

Sleep 7.5+ hours. The surplus only turns into muscle if the recovery is there. (General guidance, not a substitute for a registered dietitian.)