🛠️ Fueling the Machine: Simple Nutrition for Strength and Sanity

Fuel the Machine — Don’t Fry the Engine

By Coach Marc Hudson | Maverick Strength Co.

I’m going to say it straight:
You can’t outlift a bad fork.

No matter how dialed-in your training is, if you’re running on junk fuel, performance tanks, recovery suffers, and the scale won’t budge.

But here’s the good news: You don’t need a PhD in biochem, a perfect diet, or some influencer’s 38-step macro plan. You just need to stop making nutrition harder than it has to be.

Here’s how I break it down for my clients:

🍳 1. Start with Protein. Every. Single. Meal.

Protein is the foundation. It helps build muscle, burn fat, control hunger, and repair your body.

Daily Target:

• 0.7–1g per pound of bodyweight (or goal weight if cutting)
• Spread across 3–4 meals per day

Easy Wins:

• 3–4 eggs + a meat stick for breakfast
• Chicken breast or lean beef for lunch
• Protein shake post-workout
• Greek yogurt or cottage cheese at night

🧠 2. Eat Like a Grown-Up, Not a Toddler

You don’t need to eat clean 100% of the time—just like someone who gives a crap about their performance.

Focus on:

• Mostly single-ingredient foods
• Lean meats, veggies, fruits, potatoes, rice, oats
• Fewer things that come in a box with a cartoon mascot

You don’t have to cut out everything you enjoy. Just don’t make ultra-processed junk the bulk of your diet.

🧂 3. Don’t Fear Salt, Carbs, or Fat

Cutting all your fuel to get shredded? Bad move. You need these:

• Salt: Vital for hydration—especially if you sweat often. (LMNT or Redmond Salt = solid options)
• Carbs: Fuel for heavy training. Low performance? You might need more, not less.
• Fat: Critical for hormones and joint health. Just ease up on fried foods and excess oils.

Balance is the key.

💧 4. Stay Hydrated (It’s Not Just Water)

Tired, cramping, or sluggish mid-lift? Water alone isn’t the fix—you’re likely low on electrolytes.

My Daily Stack:

• ½ tsp sea salt in morning water
• LMNT or other electrolyte mix midday or post-lift
• Optional: Lemon or ACV for taste and gut support

Hydration = water + minerals, not just chugging plain water.

🔁 5. Plan Once, Eat Easy All Week

Meal prep isn’t about perfect Tupperware meals—it’s about removing friction.

Simple Strategy:

• Pick 2 proteins, 2 carbs, 2 veggies
• Batch cook them
• Mix and match throughout the week

When life hits turbulence, this keeps you fueled.

Final Thoughts

Nutrition is the force multiplier of your training. It won’t make a bad program great—but it will take a good one to the next level.

You don’t need to be perfect—just consistent.
Eat like a machine built for strength. Fuel like it matters.

🧭 Need Help Dialing in Your Fuel?

If this hit home and you’re tired of guessing what to eat—I’ve got you.

I build custom strength + nutrition plans for busy people who want real-world results without obsessing over food.

🛩️ Book your free 15-min strategy call →
https://calendly.com/maverickstrengthco/15min

No calorie-counting apps. Just smart habits, repeatable strategies, and performance you can feel.

Coach Marc Hudson
Owner | Maverick Strength Co.
@MaverickStrengthCo | www.mavstrength.com