Cookbook 4 — Eating Around Training

30 recipes sorted by training context: pre-workout, post-workout, race day, rest day, deload, travel.

For serious trainees and competitive athletes, people with a schedule that matters and a goal date that is real. The honest premise: timing matters less than most people think, but more than zero. Total daily macros are the base; the pre-workout, post-workout and race-day windows are the polish. Built around one hard rule, nothing new on race day, every food tested at least three times in training first. Each recipe carries macros, the training context it is built for, and swaps. Pairs with Vol. 8 (Nutrition) as the framework underneath the food.

Includes the complete audiobook (MP3, AI-narrated).

Nelson Sequeira is a certified fitness professional with 15+ years of experience across Portugal, Bahrain, and the UAE. He is not a licensed nutritionist, physician, physiotherapist, or psychologist. Nothing here replaces qualified medical or clinical advice. Consult a licensed healthcare professional before starting any new training, nutrition, or recovery program.