🧭 The Nutrition Hierarchy for Outdoor Athletes

How to Prioritize What Really Matters in Your Diet (and Stop Stressing About the Rest)

By Joseph Kelly, PT, DPT, CSCS — Nomadic Performance

Nutrition Doesn't Have to Be Complicated

If you've ever felt overwhelmed trying to "eat right," you're not alone.
Between macros, micros, supplements, meal timing, and endless online opinions, nutrition can feel like an unsolvable puzzle.

But here's the truth:
Not everything matters equally.

There's a hierarchy — a clear order of priorities that drive performance and recovery.
When you focus on the fundamentals first, everything else falls into place.

This is the Nomadic Performance Nutrition Hierarchy — a roadmap to help you fuel smarter, not harder.

🏔️ Level 1: Total Calories — The Foundation

This is the base of the pyramid — and where 90% of people go wrong.

If you're not eating enough calories to match your energy output, nothing else matters.
Your body can't build, repair, or recover on empty.

Signs You're Under-Eating

• Persistent fatigue or soreness
• Plateaued performance despite training
• Disrupted sleep or low mood
• Frequent illness or slow recovery

What to Do

• Track intake for a week (use it as feedback, not judgment)
• Make sure you're eating enough, not just clean
• Prioritize consistency — 3–4 solid meals per day beats random snacking

💡 Think of calories as fuel volume. Without enough in the tank, the engine sputters.

🍚 Level 2: Macronutrients — Carbs, Protein, and Fat

Once total intake is adequate, it's time to look at your fuel mix.

Each macronutrient has a unique role:

Carbohydrates

Primary energy source for endurance and high-intensity work.

• Target: 4–7g/kg bodyweight for active athletes
• Focus: Whole grains, fruits, potatoes, rice, oats

Protein

Essential for repair, recovery, and muscle retention.

• Target: 1.6–2.2g/kg bodyweight
• Focus: Lean meats, eggs, fish, dairy, legumes, tofu

Fats

Support hormone production, joint health, and long-duration energy.

• Target: 20–30% of total calories
• Focus: Avocado, nuts, olive oil, salmon

Your macronutrients determine your performance rhythm — carbs to go, protein to grow, fat to flow.

🥦 Level 3: Micronutrients — The Tiny Giants

Vitamins, minerals, and antioxidants don't provide calories, but they make everything else work better.

For outdoor athletes, micronutrient demand skyrockets due to:

• Higher training loads
• Altitude stress
• Sun and temperature exposure

Focus On

• Iron & B12: Oxygen delivery and endurance
• Vitamin D & Calcium: Bone and immune health
• Magnesium & Potassium: Muscle and nerve function
• Antioxidants (A, C, E, Polyphenols): Inflammation and recovery

How to Get Them

• Eat colorfully — "rainbow rule" (the more colors, the better)
• Include leafy greens, berries, citrus, seeds, and fish regularly
• Consider a multivitamin only if dietary gaps persist

💡 Micros don't build performance alone — but they keep the system running smoothly.

⏱️ Level 4: Timing — When You Eat Matters (a Little)

Once you've nailed your calorie and nutrient intake, timing becomes the fine-tuning tool.

Pre-Training

• Goal: Fuel muscles, stabilize blood sugar
• Eat 2–3 hours before long sessions (balanced meal with carbs + protein + light fat)

During Activity

• Goal: Sustain performance
• Consume 30–60g carbs/hour for activities >90 minutes

Post-Training

• Goal: Recover and rebuild
• Eat within 30–60 minutes: protein + carbs + hydration

Timing helps optimize adaptation — but only after the basics are covered.
You can't fix poor nutrition timing if the total diet is broken.

💊 Level 5: Supplements — The Final 5%

Supplements can support your plan — not replace it.
They're the cherry on top, not the base of the pyramid.

Worth Considering

• Protein powder: Convenient, not essential
• Creatine: Supports power output and recovery
• Electrolytes: Useful for hot or long-duration efforts
• Caffeine: Enhances focus and performance
• Omega-3s: Reduce inflammation

Proceed With Caution

Avoid miracle claims and quick fixes — especially "fat burners," "detoxes," or proprietary blends.

💡 If your base is strong, supplements are icing. If your base is weak, they're a band-aid.

The Pyramid in Practice

Here's what the hierarchy looks like in real life:

1) Calories

• Role: Energy balance
• Impact: 🔥 Highest
• Action: Eat enough to match your output

2) Macros

• Role: Fuel & recovery
• Impact: 💪 High
• Action: Balance carbs, protein, and fat daily

3) Micros

• Role: Longevity & health
• Impact: 🌿 Moderate
• Action: Prioritize nutrient-dense foods

4) Timing

• Role: Optimization
• Impact: ⏱️ Low–Moderate
• Action: Fuel around key sessions

5) Supplements

• Role: Fine-tuning
• Impact: 💊 Lowest
• Action: Fill gaps—don’t fix foundations

The Nomadic Performance Perspective

At Nomadic Performance, we see nutrition as an extension of movement — dynamic, adaptable, and personal.

Food isn't just fuel — it's feedback.

The goal isn't perfection — it's alignment.
When your nutrition matches your training, environment, and lifestyle, your body performs like it was designed to: strong, resilient, and ready for anything the wild throws your way.

Final Thoughts

Focus on consistency, not complexity.
Fuel your adventure, respect recovery, and trust that your body rewards balance.

Move free. Eat real. Thrive wild.