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Eat for energy: simple food rules that work
By Ava Brooks · June 06, 2026 · 5 min read
Most of my clients do not need a diet. They need five boring rules they can follow on a tired Tuesday — rules that keep energy steady and training fuelled.
Rule 1 — Protein at every meal. A palm-sized portion of eggs, chicken, fish, beans or yoghurt keeps you full and protects muscle while you train.
Rule 2 — Eat the rainbow once a day. One meal with three colours of plants covers most of your micronutrients without counting a thing.
Rule 3 — Carbs earn their place around training. Oats, rice, potatoes or fruit in the meals before and after sessions; lighter the rest of the day.
Rule 4 — Drink water before coffee. A big glass first thing fixes overnight dehydration — the real cause of most 10am slumps.
Rule 5 — The 80% rule. Eat well 80% of the time and enjoy the rest guilt-free. Perfection quits; consistency wins.
Start this week
Pick just one rule and run it for seven days. When it feels automatic, add the next. Clients who layer habits this way are still eating well a year later — the all-or-nothing crowd usually lasts three weeks.
Want a plan built around foods you already enjoy? That is exactly what Nutrition Strategies coaching does.
Ava Brooks
Founder & head coach, Sinewbrook Personal Training. Certified nutrition coach, nine years on the gym floor.
Founder & head coach, Sinewbrook Personal Training. Certified nutrition coach, nine years on the gym floor.