Relish Athlete·RISE — My Week Planner
My week — Base, Rise, Race
Choose a day type for each day to see what changes. Check the snack ideas at the bottom to plan what to pack.
🟩 BASE — Rest or light day
Focus on colour and protein with carbs on the side · ✊ one fist of carbs at meals · 2–3 everyday snacks
🔵 RISE — One training session
Increase carbs at every meal · ✊✊ two fists of carbs · performance snack before and after training
🟠 RACE — Double session or comp day
Carbs are the priority all day · ✊✊✊ three fists of carbs · performance snacks + fuel between every session
🍎 Everyday snack ideas — great for BASE, RISE and RACE days
NutsFruitVeggies + hummusNut or oat barSmoothieYoghurt or milkCrackers + cheesePopcornRice cakesBoiled eggs
⚡ Performance snack ideas — for RISE and RACE days around training
BananaMuesli barToast with honey or jamLow fibre cereal with milkBliss ballsRice crackersSports drinkDatesDried mangoPuree fruit pouchRice cakes with jamChocolate milk (recovery)Yoghurt + fruit (recovery)
