OVERVIEW
Performance Nutrition is nutrition specifically engineered to support athletic output — not just health, not just aesthetics, but performance. It addresses the specific demands of strength training, endurance, power output, and recovery. The goal is to ensure that your body has exactly what it needs, when it needs it, to perform at its ceiling.
KEY PRINCIPLES
Protein is the non-negotiable — it is the building block of adaptation
Carbohydrates are performance fuel — do not fear them during training phases
Fats support hormonal health — do not eliminate them
Timing matters most around training — the rest is secondary
Caloric surplus is required for muscle growth — you cannot build from deficit
THE PROTOCOL
01
PROTEIN PRIORITY
0.8-1g protein per pound of bodyweight daily. Distribute across 3-5 meals. Sources: chicken, beef, fish, eggs, Greek yogurt, whey protein. This is the foundation of every performance nutrition plan.
02
CARBOHYDRATE TIMING
Largest carbohydrate meals: pre-training and post-training. Carbohydrates fuel performance and replenish glycogen. Sources: rice, oats, sweet potato, fruit.
03
PRE-TRAINING MEAL
60-90 minutes before training: 30-50g carbohydrates + 20-30g protein. Low fat and fiber to prevent digestive issues. This is your performance fuel.
04
POST-TRAINING MEAL
Within 30-60 minutes post-training: 30-40g protein + 50-80g carbohydrates. This is the anabolic window — maximize it.
05
CALORIC TARGETS
Muscle gain: 200-300 calories above maintenance. Fat loss: 300-500 calories below maintenance. Maintenance: match expenditure. Adjust based on weekly bodyweight trends.
TRACK YOUR PROGRESS
Daily protein intake
Training performance (strength, endurance markers)
Weekly bodyweight trend
Body composition changes (monthly)
Apply this protocol. Log your sessions. Track your evolution.