Feed the Quad: Feed the Quad: Full Program

Step 5: Carb Clarification

Thu, 30 Apr 2026 15:33:55 GMT

We’ve covered protein. We’ve covered fruits and veg and healthy fats. Let’s talk about everybody’s favorite: Carbs.

Step 5: Fueling Timeline Examples

Wed, 29 Apr 2026 23:39:24 GMT

Step 5: Fueling Pre- and Post-Workout

Wed, 29 Apr 2026 23:07:36 GMT

Step 4.1: Food Labels

Sat, 25 Apr 2026 16:28:47 GMT

How do you translate this

to this?

Step 4: The garbage workers

Fri, 24 Apr 2026 15:44:05 GMT

We’ve talked about the importance of protein, and if you remember the construction site analogy, there are two other important “workers”. Carbs are the builders and colors can act as garbage workers. Fats can fit in both the “worker” and the “color” category.

Fruits & Veg

A long-winded story short, fruits and vegetables provide a LOT for you. They’re ful…

Step 3.1: Overcoming your barriers

Sat, 18 Apr 2026 17:43:08 GMT

PICK ONE.

This is a LONG article. No one likes to drink water from a fire hose. Pick one category or barrier to focus on. Explore the resources and ideas. Start a conversation about how to apply them in your life in a way that makes the most sense. Make one small change at a time. That is the recipe for success.

Nutrition Knowledge

How do you weed thr…

Step 3: The barriers quiz

Sun, 12 Apr 2026 17:28:54 GMT

An important tool you didn’t know you needed

This week is all about learning what makes food feel challenging at times and creating tools and systems to get over those barriers. Nutrition shouldn’t feel like a constant test of willpower! These tools and systems should help your “goal-based” food choice feel like the easy choice.

Step 2.2: Sleep and Stress Management

Thu, 26 Mar 2026 21:53:53 GMT

This is by no means a comprehensive list, and we are going to talk about so many more ways to manage the stress, anxiety, and every other emotion that comes along with rehab in our 1:1 chats and the community chat every week!

I still wanted to pop this in here to get your mind spinning (in a good way) about how this all plays a role in both your rehab AN…

Step 2 bonus: Plant vs. Animal Protein

Wed, 25 Mar 2026 21:08:37 GMT

The intro to step 2 (this post here on building muscle) talked about the why. Then, this article gave you a bunch of ideas about what foods to add to your grocery list to help you hit your protein goal.

This article is a bonus deep dive on different types of protein. Enjoy!

Step 2.1: A big list of protein ideas and examples

Tue, 24 Mar 2026 22:54:36 GMT

The intro to step 2 (this post here on building muscle) talked about the why. Now, let’s talk about how.

Scroll through this list for ideas. You’ll also find more every week in the Friday Menu Drop. You can find more about how to fill and portion out your plate in the Performance Plate System. Last, but certainly not least you’ll learn more about h…

Step 2: The basics of building muscle

Sun, 22 Mar 2026 17:58:29 GMT

The focus this week is creating systems and an environment that help you grow (or keep) muscle. There are a ton of resources in this section, and I want you to pick and choose the ones that are most meaningful to you. Some provide the “how”, like giving examples of easy ways to include protein. Some include the “why” like the video below. We also foc…

Step 1.3: Nutrition Values

Wed, 11 Mar 2026 22:47:35 GMT

For this step, you’ll use your skeleton and the examples on the next few pages to build out at least 3 ideas for every meal. We’ll also make sure to build this out based on YOUR biggest priorities.

Step 1.2: Build out a skeleton meal plan (Optional)

Wed, 11 Mar 2026 22:22:43 GMT

Now that you have numbers from Step 1, let’s translate it to what that looks like on a plate so you don’t have to count and track.

The simplest way to do this is with the Performance Plate System! You are welcome to look at that guide and skip this post altogether.

Step 1: Create your performance plate

Wed, 11 Mar 2026 22:00:24 GMT

With step 1, you can discover how much your body needs and develop a menu plan that includes the foods you love. We’re going to focus on the “how much” question, BUT FIRST, a very quick, very important note:

Step 1: Your Pre-Op Plan

Emily Barnhart, Dietitian — Wed, 11 Mar 2026 21:57:37 GMT

Your 30-Second TLDR:

Your first few weeks post-op are potentially the MOST important time to nail your nutrition. The more we have planned out before, the better. Consider who your helpers are.

Hit calorie and protein goals within 24 hours of surgery if possible. (That means shakes and smoothies will be your friend.)
Plan for symptoms.
Plan for comfort.

Welcome!

Emily Barnhart, Dietitian — Sun, 15 Feb 2026 23:57:59 GMT

Where to begin

Hey there!

I’m so happy to have you here, and I want to get to know you! So I’m giving you homework :)

Drop a message into the group chat.

Let us know who you are, where you’re joining from, details of your injury and where you are in rehab. I’d also love to hear about who you are outside of all this. Tell us a bit about who you are outsi…