Evidence-based nutrition strategies to fuel performance, optimize recovery, and achieve your fitness goals.
Macronutrients—protein, carbohydrates, and fats—are the three primary nutrients your body needs in large quantities. Each plays unique and essential roles in supporting training, recovery, and overall health. Understanding how to balance these macronutrients is fundamental to achieving your fitness goals.
Protein is the building block of muscle tissue and plays a crucial role in recovery, immune function, and numerous metabolic processes. For active individuals, protein requirements are significantly higher than sedentary populations.
Distribute protein intake evenly across meals (20-40g per meal) to maximize muscle protein synthesis. Post-workout protein timing can enhance recovery, but total daily intake matters more than timing. Complete proteins (containing all essential amino acids) are ideal, but combining plant proteins throughout the day can also meet requirements.
Carbohydrates are your body's primary energy source, especially important for high-intensity training. They replenish muscle glycogen stores and support recovery between training sessions.
Prioritize complex carbohydrates for sustained energy, but simple carbohydrates can be beneficial around training sessions for quick energy and glycogen replenishment. Carbohydrate periodization—adjusting intake based on training volume and intensity—can optimize performance and body composition. Fiber intake (25-35g daily) supports digestive health and satiety.
Dietary fats are essential for hormone production, vitamin absorption, cell membrane integrity, and providing sustained energy. They play critical roles in inflammation regulation and overall health.
Focus on unsaturated fats (mono and polyunsaturated) while limiting saturated and trans fats. Omega-3 fatty acids (from fish, walnuts, flaxseeds) are particularly important for inflammation control and recovery. Fat intake doesn't need to be distributed as evenly as protein, but including some fat in each meal can improve satiety and nutrient absorption.
While total daily nutrition matters most, strategic meal timing can enhance performance, recovery, and body composition. Understanding when to eat relative to training can optimize your results.
Consume a meal 2-4 hours before training, or a smaller snack 30-60 minutes before. This allows for digestion while providing energy during your workout.
While the "anabolic window" isn't as narrow as once thought, consuming protein and carbohydrates within 2 hours post-workout can enhance recovery and muscle protein synthesis.
Meal frequency (3-6 meals per day) has minimal impact on metabolism. Choose a frequency that fits your lifestyle and helps you meet daily targets consistently. Some people prefer fewer, larger meals; others prefer more frequent, smaller meals.
Distribute protein evenly across meals (20-40g per meal) to maximize muscle protein synthesis throughout the day. This approach is more effective than consuming most protein in one or two large meals.
Supplements can support your nutrition and training, but they should complement, not replace, a well-balanced diet. Here's evidence-based guidance on the most effective supplements for active individuals.
Convenient way to meet protein requirements, especially post-workout or when whole food sources aren't available.
Dosage: 20-40g as needed to meet daily protein targets
One of the most researched supplements. Enhances strength, power output, and muscle mass when combined with resistance training.
Dosage: 3-5g daily (loading phase: 20g/day for 5-7 days, then 3-5g maintenance)
Supports inflammation control, recovery, and overall health. Especially important if you don't consume fatty fish regularly.
Dosage: 1-3g EPA+DHA daily
Critical for bone health, immune function, and may support muscle function. Many people are deficient, especially in winter months.
Dosage: 1000-4000 IU daily (get levels tested to determine optimal dose)
Proven to enhance endurance, strength, and power output. Most effective when consumed 30-60 minutes before training.
Dosage: 3-6mg per kg body weight (200-400mg for most people)
Increases muscle carnosine levels, which can improve high-intensity exercise performance and delay fatigue.
Dosage: 3-5g daily (may cause tingling sensation, which is harmless)
Different goals require different nutritional approaches. Here are evidence-based strategies tailored to specific objectives.