Training Guides / Nutrition basics
Nutrition basics
Calories, TDEE, protein, carbs, fats, hydration and the few supplements with real evidence. Education only.
Training builds the stimulus, food supplies the building blocks. These guides cover the basics that matter most. They are general education, not personal dietary or medical advice.
NutritionCarbohydrates and trainingCarbs are the main fuel for hard training. Learn how much you might need, which sources to focus on, and how to time them around workouts without falling for fads.NutritionCutting, bulking and recompositionHow to lose fat while keeping muscle, how to gain muscle without too much fat, and when body recomposition makes sense, with target rates and a comparison table.NutritionDietary fatsFat is essential for hormones, cell health and absorbing vitamins. Learn the different types, how much to eat and how fats fit into a lifting diet.NutritionHydration for trainingHow much water you need, how to tell if you are drinking enough, and when sports drinks and electrolytes actually help during and after exercise.
NutritionProtein for strength trainingHow much protein lifters need, how to spread it across the day, and the best food sources, with a simple table to hit your target without supplements.NutritionSupplements with real evidenceMost supplements do little. A few, such as creatine monohydrate, caffeine and protein powder, have solid evidence. Here is what each does, typical amounts and safety notes.NutritionTDEE and calories explainedYour total daily energy expenditure (TDEE) is the number of calories you burn in a day. Learn what makes it up, how to estimate it and how to use it to lose, maintain or gain weight.
NutritionProtein for strength trainingHow much protein lifters need, how to spread it across the day, and the best food sources, with a simple table to hit your target without supplements.NutritionSupplements with real evidenceMost supplements do little. A few, such as creatine monohydrate, caffeine and protein powder, have solid evidence. Here is what each does, typical amounts and safety notes.NutritionTDEE and calories explainedYour total daily energy expenditure (TDEE) is the number of calories you burn in a day. Learn what makes it up, how to estimate it and how to use it to lose, maintain or gain weight.