Performance Nutrition Rules
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Protein at 2g per kg bodyweight. Non-negotiable. Protein drives muscle protein synthesis, supports recovery between sessions, and keeps you anabolic. Hit this every day — training or not.
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Carbs are your fuel — use them. At this level of training, carbs are not the enemy. Front-load them around training. More carbs on hard days, slightly less on rest days. Don't fear them.
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Fats support hormones and recovery. Keep fats from whole food sources — eggs, oily fish, nuts, olive oil. Don't slash fats to chase calories; they're essential for testosterone and joint health.
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Hydration affects everything. Even mild dehydration tanks performance and recovery. Hit your water target daily — add more on hard training days or in heat.
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Timing matters for performance. Pre-training: carbs + protein 60–90 min before. Post-training: fast carbs + protein within 30–45 min. This maximises muscle glycogen replenishment and recovery.
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Consistency over perfection. You don't need to be perfect every day. Nail your protein, hit your calories most days, hydrate consistently, and the results will follow.