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12-Week-Nutritional Guidance For Leg Power and Endurance Program
To maximize your strength, endurance, and recovery during the Leg Power /Endurance Program, proper nutrition is just as important as your workouts. Your diet should support muscle growth, energy levels, and recovery while keeping you fueled for peak performance. Below is a structured 12-week nutrition plan, designed to align with your training progress.
Weeks 1-3 Foundation /Fueling for Strength
Goal
Build a solid nutritional base with balanced macronutrients to support strength and endurance.
Protein Focus
Lean meats [chicken, turkey, fish], plant-based proteins, eggs, and dairy.
Carbohydrate for Energy
Whole grains, brown rice, quinoa, oat, and starchy vegetables.
Healthy Fats
Avocados, nuts, seeds, olive oil, and fatty fish for joint support.
Hydration
At least 2.5-3 litres of water daily to support muscle function.
Pre-workout Meal
A mix of complex carbs and protein [e.g., oatmeal with almonds and a protein shake]
Post-Workout Recovery
A protein-rich meal with healthy carbs [e.g., grilled chicken, quinoa, and roasted vegetables]
Week-4-6-Strength /Endurance Boost
Goal
Enhance muscular endurance by increasing complex carbs and strategic nutrient timing.
Increase Complex Carbs
Slighty increase quinoa, sweet potatoes, and oats to sustain longer workouts
Focus on Recovery Nutrition
Include electrolytes [coconut water, bananas, spinach] to prevent muscle fatigue.
More Omega-3s
Eat more salmon, flaxseds, and walnuts to support joint and muscle recovery.
Snack Smart
Protein-rich snacks like Greek yogurt, cottage cheese, or a handful of nuts.
Goal
Weeks-7-9-Power Optimization and Muscle Definition
Fine-tune your energy sources while enhancing lean muscle mass and endurance performance.
Refine Protein Intake
Keep protein intake at 1.2-1.5g per pound of body weight for muscle repair.
Nutrient Timing
Eat pre- and post-workout meals within 30-60 minutes of training for optimal absorption.
Increase vegetables and high-fiber foods for digestion and sustained energy
More Fiber
Rice cakes with peanut butter, protein bars, or a fruit smoothie with protein powder.
Healthy Snacks
Weeks-10-12-Peak Performance and Recovery Enhancement
Goal
Optimize nutrition for maximum strength,endurance, and final muscle sculpting.
Maintain Protein /Adjust Carbs
Drink electrolyte-infused water or coconut water to prevent muscle cramps.
Reduce simple carbs slightly while keeping complex carbs for sustained energy
Enhance Electrolyte Intake
Increase Anti-Inflammatory foods
Add tumeric, ginger, and berries to help with muscle soreness.
Fine-Tune Hydration
Final Recovery Focus
3+ liters of water daily, plus herbal teas or coconut water for added minerals.
Prioritize casein protein [Greek yogurt, cottage cheese] befor bed to support overnight muscle repair.
Final Notes For Long-Term Success
1- Stick to whole, natural foods and avoid processed junk.
2- Eat small, nutrient-dense meals every 3-4 hours to maintain energy levels.
3- Adjust portion sizes based on training intensity.
4- Listen to your body-if you feel fatigued, increase carbs and hydration.
5- Stay consistent, Your diet fuels your performance, endurance, and recovery.
Follow this structured nutrition plan along with your workouts, and you'll build stronger legs improve endurance, and sustain peak performance, now click the button below to start week-1 of the Leg Power /Endurance Program.
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