Nutrition Guide
Science-based nutrition principles to support your training. This is education, not a meal plan — we help you understand the "why" so you can make your own informed decisions.
Fundamentals
Energy Balance: Why Calories Matter
Weight change is fundamentally governed by energy balance — calories consumed vs. calories expended. To lose fat, you need a caloric deficit. To gain muscle optimally, you need a slight surplus. No food is inherently "fattening" — it's the total amount that determines the outcome. This is thermodynamics, not opinion.
Protein: The Most Important Macronutrient for Body Composition
Research consistently supports 1.6–2.2 g of protein per kg of bodyweight per day for those looking to build or maintain muscle (Morton et al., 2018). Protein supports muscle repair, preserves muscle during fat loss, and has the highest thermic effect of food. Space it across 3-5 meals for optimal muscle protein synthesis.
Carbs and Fats: Neither Is Evil
Carbohydrates fuel high-intensity training and replenish muscle glycogen. Fats support hormone production (including testosterone), vitamin absorption, and cell function. Both are essential. The ratio between them matters less than hitting your total calorie and protein targets. Adjust based on preference and performance.
Micronutrients: The Overlooked Foundation
Vitamins and minerals support every metabolic process in your body, from energy production to immune function. Prioritize whole foods: vegetables, fruits, lean proteins, whole grains, and healthy fats. A varied diet covers most bases. If you suspect deficiencies, get blood work — don't guess.
Practical Guidance
How to Estimate Your Calorie Needs
Your Total Daily Energy Expenditure (TDEE) = Basal Metabolic Rate × Activity Level. A simple starting estimate: bodyweight in lbs × 14-16 for maintenance. Track for 2 weeks and adjust based on real results. No calculator is perfectly accurate — they're a starting point, not a prescription.
Meal Timing: What Actually Matters
Total daily intake matters most. That said, spreading protein across 3-5 meals (each containing 25-50g) optimizes muscle protein synthesis. Pre- and post-workout nutrition helps but isn't magical — a meal within 2-3 hours on either side of training is sufficient. Eating late at night does NOT make you fat — total calories do.
Supplements: What Works vs. What's Marketing
Evidence-Based
- Creatine monohydrate (5g/day) — most researched supplement in sports science, improves strength and power
- Protein powder — convenient way to hit protein targets, not superior to whole food protein
- Vitamin D (if deficient) — many people are, especially in northern climates
- Caffeine — genuine performance enhancer for strength and endurance at 3-6 mg/kg
Save Your Money
- BCAAs — unnecessary if you eat adequate protein. You're literally paying for incomplete protein
- Fat burners — mostly caffeine in an expensive package with unproven ingredients
- Testosterone boosters — none of the OTC options meaningfully raise testosterone
- Detox/cleanse products — your liver and kidneys already do this job for free
Goal-Specific Nutrition
Fat Loss
- Create a moderate deficit: 300-500 calories below maintenance. Larger deficits increase muscle loss risk
- Keep protein high (2.0-2.2 g/kg) to preserve muscle during the deficit
- Continue resistance training — it's the primary signal to retain muscle mass
- Expect 0.5-1% of body weight lost per week as a sustainable rate
- Diet breaks (1-2 weeks at maintenance) every 8-12 weeks can help with adherence and hormonal recovery
Muscle Gain
- A slight surplus of 200-350 calories above maintenance is sufficient. Larger surpluses just add more fat
- Protein at 1.6-2.0 g/kg is adequate. Extra protein beyond this range doesn't accelerate muscle growth
- Gain approximately 0.25-0.5% of body weight per week. Faster than this is mostly fat
- Prioritize carbohydrates around training for performance
- Be patient — muscle building is a slow process. Expect 0.5-1 kg of actual muscle per month as a natural trainee
Body Recomposition
- Building muscle while losing fat simultaneously is possible, but primarily for beginners, detrained individuals, or those with high body fat
- Eat at roughly maintenance calories with high protein (2.0+ g/kg)
- The scale may not move much — use progress photos, measurements, and gym performance instead
- Advanced lean lifters should focus on dedicated bulk/cut phases for better results
- Recomp is slower than a dedicated bulk or cut, but can work well for the right population
Common Nutrition Myths — Debunked
"Eating after 8 PM makes you fat"
Reality: Total daily calories determine fat gain, not meal timing. Eat when it fits your schedule.
"Carbs are bad for you"
Reality: Carbs are your brain's preferred fuel and essential for high-intensity training. Quality and quantity both matter.
"You need to eat every 2-3 hours to "stoke your metabolism""
Reality: Meal frequency has negligible effects on metabolic rate. Eat on a schedule that suits your lifestyle.
"A "detox" or "cleanse" will help you lose weight"
Reality: Your liver and kidneys handle detoxification. These products are marketing, not medicine.
"Protein shakes are steroids / will make you bulky"
Reality: Protein powder is food — it's dried milk or plant protein. Building muscle requires years of dedicated training.
Important Disclaimer
The information provided on this page is for educational purposes only and does not constitute medical or nutritional advice. Always consult with a qualified healthcare provider or registered dietitian before starting any exercise program or making significant dietary changes, especially if you have pre-existing medical conditions or injuries. Individual results vary based on genetics, adherence, and other factors.