• Supports muscle repair and growth

• Include lean sources: chicken, fish, eggs, lean beef, dairy, tofu

• Spread intake evenly across meals

2. Don’t Avoid Carbohydrates

• Main fuel for training performance and recovery

• Choose complex carbs: rice, oats, potatoes, whole grains, fruit

• Adjust intake based on training intensity

3. Include Healthy Fats

• Essential for hormone function and overall health

• Sources: olive oil, nuts, seeds, avocado, fatty fish

• Avoid excessive processed fats

4. Eat Plenty of Micronutrients

• Vitamins and minerals support recovery, immunity, and metabolism

• Focus on vegetables, fruit, and varied food choices

• Don’t rely on supplements alone

5. Stay Hydrated

• Water is critical for strength, endurance, and digestion

• Increase intake around training sessions

6. Time Meals Around Training

• Pre-workout: carbs + protein for energy

• Post-workout: protein + carbs to support recovery

7. Monitor Digestion and Appetite

• Eat foods you tolerate well

• Poor digestion can affect progress and wellbeing

8. Consistency Beats Extremes

• Daily balanced eating matters more than short-term strict dieting

• Avoid constant cutting or bulking without breaks

9. Enhanced Training = Higher Responsibility

• Intense training places more demand on nutrition

• Regular health checks and bloodwork are important

• Diet should support long-term health, not just physique