Training breaks your muscles down; nutrition builds them back stronger. Without the right fuel, even the best workout program stalls. Here's how to eat for performance and recovery without overcomplicating it.
Prioritise protein
Aim for roughly 1.6–2.2 grams of protein per kilogram of bodyweight each day. Spread it across your meals — eggs, chicken, fish, tofu, Greek yogurt, and legumes all count. A protein-rich meal within a couple of hours of training supports muscle repair.
Don't fear carbohydrates
Carbs refill your glycogen stores so you can train hard again tomorrow. Build meals around rice, oats, potatoes, and fruit rather than cutting carbs entirely — especially on heavy training days.
Hydration is a performance tool
Even mild dehydration reduces strength and endurance. Sip water throughout the day and add electrolytes on hot days or long sessions. A good rule: if you're rarely thirsty and your urine is pale, you're on track.
Consistency over perfection
You don't need a flawless diet. Get the basics right most of the time, and let the occasional treat be part of a sustainable routine.