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8 Weeks to Peak

An eight-week tailored nutrition programme designed to help you reach your peak

8-Week Nutrition & Performance Programme Proposal

This proposal outlines a comprehensive eight-week Nutrition & Performance Programme designed to educate, engage and empower athletes to optimise their health, performance and recovery. The programme integrates evidence-based nutrition education, hands-on cooking and hydration workshops, and physiotherapist-led injury prevention to deliver a holistic athlete-development experience.

Programme Overview

  • 7 × 1-hour weekly workshops delivered by an Accredited Nutritionist
  • 16 hours of professional programme design, including slides and handouts
  • Hands-on cooking and hydration workshop, with all food and ingredients supplied by me or by your school
  • Physiotherapist-led session on injury prevention and strapping
  • Professional workbooks, handouts and resources for all athletes
  • 40 × Athlete Nutrition Books ($25 each) and 40 × Injury Books ($25 each)
  • Personalised action plans for each athlete

Weekly Programme Breakdown

The role of nutrition in performance, recovery, health and growth.
Activity: Group brainstorm.
Take-home task: goals worksheet.

Importance of carbohydrates, quality choices and daily requirements.
Activity: Build-a-plate + individual carbohydrate-needs assessment.
Take-home: portion guide.

Role of protein in growth and recovery; the 20 g post-game rule.
Activity: Snack comparison + protein-needs calculation.
Take-home: snack list.

Healthy fats, the importance of iron and deficiency risks.
Activity: Iron-rich meal builder.
Take-home: Top 10 foods handout.

Hydration strategies, sweat-rate tracking and electrolyte demonstration.
Hands-on cooking: smoothie and recovery snacks.
Take-home: recipe booklet + tracker sheet.

Pre-, during- and post-game fuelling.
Activity: Game-day role-play.
Take-home: meal-plan template.

Injury prevention and strapping exercises, delivered by Physiotherapist Tristan Chai.

Tournament strategies, pantry essentials, supplements and action plans.
Activity: Personalised nutrition plan.
Take-home: summary booklet.

Pricing and Plans

Special Offers For You

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$19 /Month

8-week program Standard Rate – $217.50 per athlete

Item Cost (AUD)
Nutritionist – Delivery (7 hrs) $2,800 ($400/session)
Nutritionist – Prep/Writing (16 hrs) $3,200
Physiotherapist Session (Week 7) with preparation included $500
Food Supplies (Week 5) To be priced once numbers are known
Printing & Handouts $200
80 × Athlete Nutrition Books (40) plus physio injury book ($40) ($25 each) $2,000
TOTAL PROGRAM PACKAGE $8,700
Per Participant (40 athletes) $217.50 per athlete

Program Outcomes

  • Understand how to fuel effectively for training, games, and recovery
  • Gain practical skills in preparing quick, performance-focused snacks
  • Learn hydration strategies including sweat-rate tracking
  • Build knowledge of carbohydrates, protein, fats, iron, and dopamine
  • Gain physio-led expertise in injury prevention and game day preparation
  • Take home personalised plans and practical resources om the form of evidence-based books for each modality.
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