Send Me Your Fridge
Personal Nutrition Audit by EmbarkwithMarc
Most people are trying to eat healthier — but the truth is that your results are determined by what’s in your fridge and pantry every single day.
With this fun Audit, you’ll receive a personalized review from Marc Gaudette, Sports Nutritionist and Seasoned Endurance Athlete, showing you exactly how to upgrade your kitchen for better energy, performance, and long-term health.
This is one of the fastest ways to improve your nutrition without complicated meal plans or strict dieting.
How It Works:
- Purchase the Audit down Below
- Send Two Photos of your Fridge and Cabinets to embarkwithmarc@gmail.com
- Within 48 hours, you'll receive a personalized breakdown including:
✔ What foods to keep
✔ What foods to remove or reduce
✔ What foods to add for better health and performance
✔ Simple meal upgrades you can start immediately
What You’ll Learn:
Your custom audit will help you:
• Improve daily energy levels
• Build a kitchen that supports fat loss and performance
• Avoid hidden processed foods and sugar traps
• Upgrade your nutrition with simple food swaps
• Make smarter choices every time you open your fridge
Who This Is For:
This audit is perfect for:
• Athletes
• Busy professionals
• People trying to lose weight
• Anyone looking to improve their health without extreme diets
If your fridge is aligned with your goals, your nutrition becomes dramatically easier.
What You’ll Receive:
Your personalized audit includes:
✔ A written review of your fridge and pantry
✔ A recommended grocery upgrade list
✔ Simple meal improvement suggestions
✔ Key nutrition habits to focus on
Pre/Post Race Training
Pre Race
Post Race
Post Race
Pre-Training Nutrition: Fuel to Perform
Goal: Maximize energy, endurance, and focus while preventing early fatigue or GI distress.
Timing
- 2–3 hours before training:
- Balanced meal with carbs, lean protein, and minimal fat/fiber.
- Example: grilled chicken, rice, and steamed vegetables.
- Balanced meal with carbs, lean protein, and minimal fat/fiber.
- 30–60 minutes before training:
- Quick-digesting carbs a
Pre-Training Nutrition: Fuel to Perform
Goal: Maximize energy, endurance, and focus while preventing early fatigue or GI distress.
Timing
- 2–3 hours before training:
- Balanced meal with carbs, lean protein, and minimal fat/fiber.
- Example: grilled chicken, rice, and steamed vegetables.
- Balanced meal with carbs, lean protein, and minimal fat/fiber.
- 30–60 minutes before training:
- Quick-digesting carbs and small protein source (if tolerated).
- Example: banana with whey protein or a small energy bar.
- Quick-digesting carbs and small protein source (if tolerated).
Macronutrient Targets
- Carbohydrates: 1–4 g per kg body weight (depending on session length/intensity).
- Fuels muscle glycogen and brain glucose for performance.
- Fuels muscle glycogen and brain glucose for performance.
- Protein: 20–30 g of easily digestible protein to reduce muscle breakdown.
- Fat: Keep low pre-workout to speed digestion and avoid sluggishness.
Hydration & Electrolytes
- Drink 16–20 oz (500–600 ml) of water or electrolyte mix 2–3 hours pre-training.
- Add another 6–8 oz (180–240 ml) 15–30 minutes before starting.
- For endurance sessions, include sodium and magnesium to maintain muscle function.
🚫 Avoid
- High-fiber meals or excessive fats (can delay gastric emptying).
- Unfamiliar supplements right before training.
Post Race
Post Race
Post Race
Post-Training Nutrition: Recover and Rebuild
Goal: Replenish glycogen, repair muscle tissue, and reduce inflammation.
Timing
- Optimal window: within 30–60 minutes post-exercise (“anabolic window”).
- The sooner you refuel, the faster recovery and glycogen restoration begin.
Macronutrient Targets
- Carbohydrates: 1–1.2 g per kg body weight (hig
Post-Training Nutrition: Recover and Rebuild
Goal: Replenish glycogen, repair muscle tissue, and reduce inflammation.
Timing
- Optimal window: within 30–60 minutes post-exercise (“anabolic window”).
- The sooner you refuel, the faster recovery and glycogen restoration begin.
Macronutrient Targets
- Carbohydrates: 1–1.2 g per kg body weight (higher for endurance athletes).
- Example: fruit smoothie with oats, or rice bowl with lean protein.
- Example: fruit smoothie with oats, or rice bowl with lean protein.
- Protein: 20–40 g high-quality protein (whey, egg, or soy isolate).
- Stimulates muscle protein synthesis and limits catabolism.
- Stimulates muscle protein synthesis and limits catabolism.
- Fats: Small amount (5–10 g) is fine post-training but keep moderate — excessive fat slows nutrient absorption.
Rehydration
- Replace 150% of fluid lost during training (weigh before/after to estimate loss).
- Include electrolytes to restore sodium and potassium balance.
Recovery Boosters
- Add anti-inflammatory foods like tart cherry juice, turmeric, or omega-3s.
- Prioritize whole foods — not just shakes — within 2 hours to stabilize blood sugar and extend recovery.
