Nutrition does not have to be complicated to work. Ignore the noise and the extreme plans — a few reliable principles will fuel your training and recovery better than any fad ever could.

Eat for the Training You Do

Food is fuel and building material. Under-eat and you train tired and recover slowly; eat with intention and every session gets better. Start with the fundamentals before you worry about the fine details.

The Plate Framework

• Protein — a palm-sized portion at every meal to build and repair.
• Carbs — your primary training fuel; time more of them around workouts.
• Fats — for hormones and satiety; keep them steady.
• Vegetables — fill half the plate for fibre and micronutrients.

Consistency with the basics beats perfection with the details every single time.

Around Your Workout

1. Eat a balanced meal two to three hours before training.
2. Hydrate through the day, not just at the gym.
3. Get protein and carbs in within a couple of hours afterwards.

Nail these habits first. When you are ready to dial it in for a specific goal, our coaches provide tailored nutrition guidance with every membership.