Performance Fuel

NUTRITION

What actually matters — nothing you don't need.

Nutrition science has a lot of noise in it. Here's the small set of things that are actually well-supported, organized for exactly how you train.

Universal Principles

These apply to everyone, regardless of your specific training style.

01. Protein First

Prioritize a quality protein source at every meal; it's the most reliable single lever for both body composition and staying full.

02. Hydrate Deliberately

Don't wait until you're thirsty during training; use the Water Intake Calculator for a daily target.

03. Whole Foods

Build meals around fruit, vegetables, whole grains, and lean protein; you don't need to eliminate processed food, just make it the minority.

04. Consistency

A solid plan followed 80-90% of the time outperforms a perfect plan abandoned after two weeks.

05. Calories set direction, Protein sets outcome

Use the Calorie & Macro Calculator for a starting point, then adjust based on real progress.

Tailored Intake

Segmented Guidance

Select your training style for specific macronutrient targets.

Gym (general strength & muscle-building training)

  • Protein: 1.6–2.2 g/kg bodyweight/day
  • Carbs: 3–5 g/kg/day — enough to fuel sessions without needing endurance-athlete intake
  • Fat: roughly 20–30% of total calories
  • The one thing that matters most:Spread protein across 3–4 meals a day (roughly 20–40g each) rather than back-loading it into one meal. The "30-minute post-workout window" is largely overstated — total daily intake matters far more than exact timing.

General educational information, not personalized dietary or medical advice. Anyone with a specific health condition should consult a registered dietitian or physician.