Nutrition Doesn't Need to Be Complicated
The fitness industry has made nutrition unnecessarily confusing. Keto, carnivore, intermittent fasting, macro counting, there's always a new trend. But the fundamentals have never changed.
If you get the basics right consistently, you'll outperform 90% of people chasing the latest diet fad. Nutrition is a long game, and consistency with the fundamentals always wins.
The Three Pillars
1. Eat enough protein
Aim for 0.7 to 1g of protein per pound of bodyweight. This is the single most important nutritional habit for anyone who trains. Protein supports muscle repair, satiety, and body composition.
Good sources: chicken, fish, eggs, Greek yogurt, whey protein, lean beef, tofu.
2. Eat enough total calories
Under-eating is just as much of a problem as over-eating, especially for people who train hard. If you're consistently underfueling, you'll see decreased performance, muscle loss, hormonal disruption, and increased injury risk.
3. Prioritize whole foods
80% of your diet should come from minimally processed, nutrient-dense foods. The other 20%? Live your life. Sustainability beats perfection every time.
Pre and Post Workout Nutrition
Pre-Workout (1.5 to 3 hours before):
- Include carbs (for energy) and protein (for amino acid availability)
- Keep fat and fiber moderate to avoid GI distress
- Example: oatmeal with protein powder and banana
Post-Workout (within 1 to 2 hours):
- Prioritize protein (30 to 50g) and carbs (to replenish glycogen)
- Example: chicken, rice, and vegetables
The "anabolic window" isn't as narrow as supplement companies want you to believe, but getting a balanced meal within a couple hours of training is still good practice.
Supplements Worth Considering
Most supplements are marketing. These actually have evidence behind them:
- Creatine monohydrate (5g/day). The most researched supplement in sports science. Improves strength, power, and muscle hydration.
- Whey protein, convenient, not magic. Use it to hit your daily protein target.
- Vitamin D, especially important if you're not getting regular sun exposure.
- Magnesium, supports sleep quality and muscle recovery.
- Omega-3 fatty acids, anti-inflammatory, supports joint health.
We partner with Ascent Labs Nutrition to give our members access to high-quality supplements without the guesswork. But supplements are the cherry on top. Food comes first.
"You can't out-supplement a bad diet, and you can't out-diet bad training." SVRN Core
