Nutrition

Nutrition for training performance: the fundamentals that actually move the needle

You do not need a meal plan or supplements to eat well for training. You need to get a few fundamentals right, consistently. Here is what they are.

Pre and post-workout nutrition: what to eat and when

Nutrition around training matters, but probably less than you think, and differently than you have been told. Here is what actually affects performance and recovery.

Calorie balance explained: surplus, deficit, and what they mean for training

Calories in versus calories out is real, but the simplification hides important nuance. Here is how calorie balance actually works and how to use it without overthinking it.

How much protein do you actually need?

The research is clearer than the internet suggests. Here's the actual number, how to distribute it across the day, and the only scenario where timing really matters.