Muscle Gain & Hypertrophy
Energy availability, protein distribution, training carbohydrate and controlled lean-mass progression.
LOLU™ HEALTH LeMa™ Diet for Sports (Registered Nutritionist, Reg. 82021301; Registered Dietician, Reg. 20-02273)
Regular price
$255.00 USD
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Personalised sports nutrition
A six-week sports nutrition programme built around your training.
LeMa™ Diet for Sports combines a one-to-one nutrition assessment, a practical digital eating plan and six weeks of phased nutrition intervention. The strategy is built around your sport, training week, food preferences, recovery needs and performance goals. It can be adapted for muscle gain, CrossFit® and high-intensity functional training, marathon and endurance events, cycling, triathlon, team sports, court sports, combat sports and hybrid training.
For recreational, competitive and returning athletes. No generic meal-plan template.
6-week interventionPhased rather than one-off
One-to-one assessmentYour context comes first
Digital sports planTraining and recovery nutrition
Review & adjustmentRefined from real responses
Sports and training goals
One service, adapted to different sporting demands
The plan is not based on the label “athlete” alone. It considers which energy systems dominate, how long and how often you train, the recovery time available, competition logistics and whether body composition is relevant to performance.
CrossFit® & HIFT
Repeated high-intensity work, strength, power, between-session fuel and competition recovery.
Marathon & Distance Running
Periodised carbohydrate, long-run gut training, hydration and race-day execution.
Cycling & Triathlon
Long-session fuelling, fluid access, transition logistics and recovery across disciplines.
Team & Field Sports
Repeated sprints, skill work, match-day fuel, travel and rapid recovery between fixtures.
Tennis & Racquet Sports
Variable match duration, heat exposure, between-set intake and tournament-day recovery.
Combat & Weight-Class Sports
Performance fuelling and body-composition planning with safeguards against unsafe rapid restriction.
Hybrid & Multi-Sport Training
A weekly fuel map for programmes that combine resistance, conditioning and endurance sessions.
Why six weeks?
Sports nutrition needs implementation, observation and progression.
A single consultation can identify targets, but it cannot show how those targets work across repeated training sessions. Six weeks provides time to establish a baseline, test digestive tolerance and practicality, progress sport-specific fuelling, review the response and prepare the next training phase.
Assess & establish
Map training demand, current intake, symptoms, recovery, food access and key nutrition gaps. Establish the first practical targets without changing everything at once.
Implement & build tolerance
Apply the initial meal structure and workout fuelling. Observe appetite, digestion, session quality, hydration and recovery, then correct barriers that only become visible in practice.
Progress the sport-specific intervention
Advance the strategy according to the current training phase—for example, increasing long-run carbohydrate practice, refining a muscle-gain surplus or rehearsing double-session recovery.
Review, consolidate & transition
Evaluate what was tolerated and useful, consolidate repeatable habits and set the nutrition framework for the next training block, competition phase or recovery period.
The weeks are structured but not rigid. A marathon runner approaching taper, a CrossFit® athlete entering competition preparation and a strength athlete beginning a hypertrophy block should not receive the same sequence. The phase timing is aligned to the athlete’s actual programme and event calendar.
The LeMa™ approach
Nutrition that follows the physiology
Muscle gain, repeated high-intensity work and long-distance running do not create the same metabolic demand. LeMa™ translates that difference into an individual strategy.
Match energy to workload
Training days, recovery days and competition phases may require different energy and carbohydrate availability. The plan flexes with the week instead of forcing every day into the same target.
Support the desired response
Protein dose and distribution, carbohydrate timing, dietary fat and total energy are coordinated with the adaptation you want—strength, lean mass, power, endurance or recovery.
Protect health and consistency
Athletic progress depends on more than a single workout. We consider appetite, sleep, digestion, hydration, food access and signs of under-fuelling that can erode performance over time.
Choose your training pathway
Different sport. Different fuel strategy.
Explore how the consultation is adapted for each pathway. Your final plan can combine pathways when your training is hybrid.
Strength & hypertrophy
Build lean mass with enough fuel—not protein alone.
Resistance training provides the stimulus. Adequate energy, well-distributed protein and carbohydrate-supported training help the body translate that stimulus into adaptation.
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Individual energy strategyA measured surplus, maintenance approach or body-recomposition phase based on your starting point and training history.
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Protein dose and distributionDaily intake and meal-level portions are planned around body size, dietary pattern and training—not a universal shake prescription.
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Training carbohydrateCarbohydrate is placed where it supports session quality, training volume and recovery.
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Progress without uncontrolled “bulking”Review points help distinguish useful weight gain from a rate that no longer serves the goal.
Mixed-modal performance
Fuel repeated intensity, strength work and recovery.
High-intensity functional training draws on both aerobic and anaerobic systems. The plan reflects WOD structure, double-session days, competition heats and recovery time.
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Carbohydrate availabilityDaily and pre-session carbohydrate are matched to training density and intensity rather than restricted by default.
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Between-session recoveryPractical refuelling, protein and fluid plans for tight recovery windows or multi-event competition days.
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Digestive toleranceMeal size, fibre, fat and timing are adjusted to reduce heaviness during high-intensity movement.
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Supplement reviewEvidence, safety, dose, cost and third-party testing are assessed before any optional ergogenic aid is considered.
Distance running
Train the gut as well as the legs.
Marathon nutrition is a programme, not a last-minute pasta dinner. Fuel availability during training, recovery and race-week rehearsal all shape the final strategy.
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Periodised carbohydrateIntake rises and falls with easy runs, quality sessions, long runs, taper and race preparation.
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Long-run gut trainingCarbohydrate form, dose, frequency and fluid volume are rehearsed progressively to improve tolerance.
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Hydration and sodiumA starting plan is informed by sweat loss, conditions, course access and individual risk—not a fixed rule for everyone.
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Race-week protocolCarbohydrate loading, lower-fibre choices, race breakfast and on-course timing are converted into a clear schedule.
Endurance, team & hybrid sport
Start with what your sport repeatedly asks your body to do.
Cycling, triathlon, field and court sports, combat sports and mixed programmes can be mapped by training load, competition structure and recovery opportunity.
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Sport-demand assessmentWe identify dominant energy systems, session duration, contact or travel demands and the need for repeated efforts.
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Weekly fuel mapMeals and snacks are aligned to the actual training calendar, including early starts and evening sessions.
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Competition logisticsPortable foods, timing, fluid access and recovery between rounds are built into the plan.
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Body-composition goals with safeguardsWhere relevant, the goal is approached without normalising chronic under-fuelling or rapid, unsupervised weight manipulation.
What you receive
A phased six-week intervention—not only a meal plan
The exact components are selected for your sport, current training phase and goals. Recommendations are translated into real foods, portions, timing, weekly priorities and decision rules.
Training schedule, goals, dietary intake, preferences, digestion, recovery, health history and relevant barriers.
A structured plan with practical meal and snack options, portions, substitutions and phase-specific priorities.
Pre-, during- and post-session guidance adapted to duration, intensity and recovery window.
Individual starting targets and a method for refining fluid and sodium needs in real conditions.
Where relevant: taper, travel, race morning, between-event or on-course nutrition.
Optional products are assessed for indication, dose, interactions, quality and anti-doping risk. Food remains the foundation.
Food swaps, shopping guidance and flexible combinations for home, work and travel.
Training quality, recovery, appetite, digestion and body-composition trend are reviewed where appropriate, followed by a framework for the next block.
Sport-specific phases
The main nutrition intervention changes with the sport.
The examples below show why the same six-week diet cannot be copied between sports. Exact timing is adjusted to the athlete’s training block, competition date, starting intake and tolerance.
Strength & hypertrophy
Muscle Gain
Foundation phaseEstablish energy and protein structure
Assess current energy availability, training volume, protein distribution and carbohydrate support around resistance sessions.
Progression phaseAdjust intake to the observed response
Refine energy intake using appetite, digestion, training performance, recovery and the rate of body-mass change—not scale weight alone.
Consolidation phaseBuild a repeatable hypertrophy routine
Stabilise meal timing, portable options and recovery practices, then set targets for the next strength or hypertrophy block.
Mixed-modal performance
CrossFit® & HIFT
Demand-mapping phaseMatch carbohydrate to the WOD calendar
Identify high-glycolytic sessions, strength days, longer conditioning, double days and the recovery time between sessions.
Tolerance & recovery phaseTest pre-session and between-session intake
Adjust carbohydrate form, meal size, fibre, fluid and sodium so fuelling supports intensity without creating gastrointestinal heaviness.
Specificity phaseRehearse competition or peak-training demands
Practise rapid recovery between heats or sessions and refine the plan for travel, early starts, event duration and available foods.
Distance running
Marathon & Endurance
Baseline phasePeriodise daily carbohydrate
Map easy runs, quality sessions, long runs and recovery days so fuel availability rises and falls with the work required.
Gut-training phaseProgress long-run fuel and fluid tolerance
Practise carbohydrate dose, form, frequency and fluid volume progressively rather than introducing a high intake on race day.
Race-specific or transition phaseRehearse the event plan—or prepare the next block
If the event calendar aligns, refine carbohydrate loading, race breakfast and on-course timing; otherwise consolidate long-run practice for the next phase.
Other sports follow their own progression. Team and court sports emphasise repeated-effort fuelling and match logistics; cycling and triathlon emphasise long-duration intake and fluid access; combat and weight-class sports require performance nutrition with safeguards around body-composition change; hybrid programmes require a weekly fuel map across competing training demands.
How the six weeks work
From training data to phased daily decisions
Assess
We clarify your sport, training week, goals, current intake, symptoms, preferences and constraints.
Map
Your nutrition priorities are matched to workload, recovery demands and the next training or competition phase.
Build
You receive a personalised digital plan with food options, timing and practical alternatives.
Progress
Across six weeks, you implement, observe and refine the plan, then leave with priorities for the next training phase.
Is LeMa™ right for you?
Performance support with appropriate boundaries
A useful fit if you want to…
- gain lean mass without relying on guesswork
- fuel CrossFit®, strength or hybrid training more consistently
- prepare a marathon or endurance-event nutrition strategy
- reduce avoidable fatigue, poor recovery or gastrointestinal disruption linked to fuelling practice
- turn sports-nutrition targets into normal meals and portable options
Additional clinical coordination may be needed if…
- you have a diagnosed eating disorder or active disordered-eating concerns
- you are pregnant, under 18, or managing a significant medical condition
- you have unexplained weight loss, recurrent bone stress injury, menstrual disruption or other signs of low energy availability
- you require medication adjustment, diagnosis or treatment outside nutrition scope
- you are planning rapid weight cutting for a weight-category event
Common questions
Before you book
Is this a fixed meal plan?
No. LeMa™ begins with your training, food preferences, schedule, dietary pattern and health context. The digital plan provides structure and measurable targets while retaining substitutions and flexibility.
Do I have to track calories or macros?
Not necessarily. Tracking can be useful for some short-term questions, but it is not automatically required. Your plan may use portions, meal templates, carbohydrate ranges or more detailed targets depending on the goal and your relationship with food.
Will I be told to use supplements?
No supplement is included by default. Where a supplement may be relevant, the discussion considers evidence, need, safety, medication or nutrient interactions, product quality and—where relevant—third-party testing for sport.
Can the plan support fat loss and performance at the same time?
Sometimes, but the trade-off must be assessed. A modest, well-timed energy deficit may be compatible with selected training phases; aggressive restriction can impair training quality, recovery, endocrine function and bone health. Performance and health safeguards remain part of the decision.
Is marathon fuelling included?
For the marathon pathway, the plan can include long-run gut training, carbohydrate-loading structure, race breakfast, fluid and sodium strategy, and an on-course schedule. These elements must be rehearsed during training rather than introduced for the first time on race day.
Can you work with vegetarian or culturally specific eating patterns?
Yes. Food pattern, culture, budget, cooking access, allergies and preferences are considered during assessment. Where a restriction creates a likely nutrient gap, it will be discussed explicitly.
Ready for a structured six-week intervention?
Make your nutrition progress with your training.
Tell us your sport, current training phase and next event or performance goal. We will confirm how the LeMa™ six-week programme should be structured for you.
Scientific foundation
Selected evidence informing the service
- International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition.
- International Association of Athletics Federations Consensus Statement 2019: Nutrition for Athletics.
- World Athletics: Nutrition in Athletics resources, including distance-running, periodised-nutrition, gut-training and endurance-carbohydrate guidance.
- Martinho DV et al. Nutrition in CrossFit®—scientific evidence and practical perspectives: a systematic scoping review. Journal of the International Society of Sports Nutrition.
- de Souza RAS et al. A systematic review of CrossFit® workouts and dietary and supplementation interventions. International Journal of Sport Nutrition and Exercise Metabolism.
- 2023 International Olympic Committee consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine.
Important: LeMa™ Diet for Sports provides personalised nutrition education and planning within the practitioner’s scope. It does not replace medical diagnosis, treatment, emergency care or specialist eating-disorder care. Individual outcomes vary and no performance, body-composition or health outcome is guaranteed. Speak with your doctor or relevant healthcare professional when medical assessment is indicated.
CrossFit® is a registered trademark of CrossFit, LLC. LOLU™ HEALTH and LeMa™ Diet for Sports are not affiliated with or endorsed by CrossFit, LLC. Questions? info@lolu.co.nz.
