Training + Work Week System (RED-Scue Bars + Fueling Jars)
CORE IDEA (what this actually means)
Bone is not static. It constantly remodels based on:
- Energy availability (total fuel)
- Carbohydrate availability (glycogen + glucose)
- Mechanical loading (running, lifting, impact)
- Recovery status (sleep + stress + work load)
Key physiology (from research):
- Low carbohydrate availability → ↓ bone formation (↓ P1NP, ↓ osteocalcin)
- Low energy availability → ↑ bone resorption (↑ CTX during exercise)
- Feeding before exercise → ↓ β-CTX by ~30–50%
- Exercise still increases bone turnover regardless of feeding state
Translation:
Carbohydrates don’t just fuel performance
They regulate whether bone is in a “breakdown vs rebuild” state
TWO FUELLING TOOLS (HOW THIS SYSTEM WORKS)
1. RED-Scue Bars (fast, flexible carbohydrate cover)
Used for:
- Pre-training
- During training (>60 min)
- Work gaps
- Travel / commuting
- Double-stress days (work + training)
Flavours (function-based):
- Lemon zing → fast cognitive + training activation
- Orange chocolate → high intensity training fuel
- Chocolate chip → everyday stable energy
- Salted caramel → long sessions / heavy load days
- Vanilla cinnamon → recovery + steady energy
2. FUELLING JARS (base bone support fuel)
These are daily foundation carbohydrates, not “snacks.”
Used for:
- Breakfast base
- Workday stabilisation
- Post-training recovery anchor
Types:
- Vanilla Fueling Jar → steady energy, recovery support, low stress days
- Cacao Fueling Jar → higher demand days, training load support, mental fatigue days
WHERE FUELLING JARS FIT (IMPORTANT)
Think of it like this:
- Fueling Jars = BASE LAYER (prevents low energy availability)
- RED-Scue Bars = TOP-UP LAYER (fixes gaps + timing issues)
Without base fuel → RED-S risk rises silently
Without top-up fuel → training spikes bone stress signals (CTX)
RED-S FUEL RULES (NON-NEGOTIABLE)
- If training is hard → carbohydrates must be high
- Never combine:
- High training
- Low carbohydrate intake
- High work stress
- Low-carb intake only belongs on rest / very light days
- Fueling Jars are daily baseline protection, not optional
- RED-Scue bars are scheduled fuel, not “extras”
WHY THIS MATTERS (SCIENCE IN SIMPLE TERMS)
From Scott et al. (2012):
- Feeding reduces exercise-induced bone breakdown (β-CTX) by ~30–50%
- Bone formation markers don’t respond strongly to feeding acutely
From Fensham et al. (2022):
- Low carbohydrate intake reduces:
- P1NP ~26%
- Osteocalcin ~40%
- Low energy availability increases bone resorption during exercise
Translation:
- Carbs protect bone formation signals
- Low carbs shift bone toward breakdown + weaker adaptation
WEEKLY TRAINING + WORK TEMPLATE
MONDAY – HIGH LOAD TRAINING + HIGH WORK DEMAND
Goal: protect bone from high CTX + maintain formation
- Breakfast: Cacao Fueling Jar
- Pre-training: RED-Scue bar (orange choc or lemon)
- During training (>60 min): carbs if needed
- Post-training: full meal + optional Vanilla Fueling Jar
- Work: 1–2 RED-Scue bars (chocolate chip / salted caramel)
TUESDAY – MODERATE TRAINING + NORMAL WORK
- Breakfast: Vanilla Fueling Jar
- Pre-training: optional RED-Scue bar (vanilla cinnamon)
- Post-training: balanced meal
- Work: 1 bar if long gaps
WEDNESDAY – RECOVERY TRAINING + HIGH COGNITIVE LOAD
- Breakfast: Vanilla Fueling Jar
- Training: light movement only (no fasted training)
- Work: 1–2 RED-Scue bars (lemon or chocolate chip)
THURSDAY – HIGH LOAD TRAINING DAY
- Breakfast: Cacao Fueling Jar
- Pre-training: RED-Scue bar (mandatory)
- Post-training: full recovery meal + Vanilla Fueling Jar
- Work: 1–2 bars as needed
FRIDAY – MIXED TRAINING + PEAK WORK STRESS
- Breakfast: Cacao or Vanilla Fueling Jar (based on fatigue)
- Pre-training: RED-Scue bar
- Post-training: full refuel
- Work: 2 RED-Scue bars minimum across day
SATURDAY – LONG ENDURANCE / HIGH VOLUME SESSION
- Breakfast: Cacao Fueling Jar
- Pre-training: RED-Scue bar (salted caramel or orange choc)
- During training: carbs every 30–60 min if long duration
- Post-training: aggressive refuel + Vanilla Fueling Jar
SUNDAY – REST / ACTIVE RECOVERY
- Breakfast: Vanilla Fueling Jar
- Movement: light recovery only
- RED-Scue bars: 0–1 if needed
- Goal: restore bone formation environment
SIMPLE RED-S WARNING PATTERNS
Watch for:
- Constant fatigue despite eating “normally”
- Declining performance across the week
- Shin / foot / hip bone pain
- Frequent niggles or stress reactions
- Poor sleep + high training load combo
- Feeling “wired but under-recovered”
FINAL SIMPLE RULE SET
If you forget everything else:
- Fueling Jar every day = baseline protection
- RED-Scue bars = fill timing gaps
- Hard training = higher carbohydrate demand
- Never stack stress + training + low fuel
FINAL SCIENCE TAKEAWAY
Carbohydrate availability is not just performance fuel.
It is a bone signalling regulator that influences whether:
- Bone builds (formation dominates)
- Bone breaks down (resorption dominates)
- Or stays in balance
