Frameworks · Body · 130

Fuel the work

Never cut hard in a heavy block. Eating enough is training.

SWe reviewed the research on it.Food, fuel and supplements

Hand-drawn diagram of framework 130, Fuel the work: Never cut hard in a heavy block. Eating enough is training.
Framework 130 · in one look
How to use it

Never cut hard during heavy training blocks. Stalling performance, frequent injuries or illness, low mood, always feeling cold and poor sleep can be under-fuelling, not weakness. Persistent signs mean a doctor.

How sure we are

S Evidence: strong. Large trials or many studies, pointing the same way.

Sources

Mountjoy et al. 2023 (IOC consensus on under-fuelling, which affects men too).

Not medical, legal or financial advice.

Put it to work

One framework a day, inside a system.

In The Ecosystem every framework comes with a daily action, a room that checks in, and the full library.

Join The Ecosystem — €29/moGet the free roadmap

More body frameworks
125 PCreatine: food first, then askFood, sleep and training first. Then a conversation.137 SThe teen fuel plateProtein, carbs and colour, every meal. No cutting while you grow.88 PZero pouches: the honest versionA dependence for nothing worth having.204 SPMostly whole, eaten slowlyMostly whole food, because ultra-processed food makes you overeat without noticing.205 SEVitamin D: October to AprilFor bones and health. Not for performance.206 SPAlcohol: the 18 line and the recovery costUnder 18: none. After that, your call, with the facts.