Nutrition Guides & Resources

The amount of protein needed varies based on training intensity and goals. Generally, active men benefit from consuming 1.6 to 2.2 grams of protein per kilogramme of body weight daily. This supports muscle recovery and adaptation after training. Spreading protein intake across meals throughout the day optimises muscle protein synthesis. Individual needs may vary, so monitoring training response helps determine optimal intake.

Pre-workout meals should contain carbohydrates for energy and some protein, consumed 2-3 hours before activity. Examples include oatmeal with banana, or rice with chicken. For quick fuel 30-60 minutes before, lighter options like fruit or toast work well. Post-workout, combine protein and carbohydrates within a few hours to support recovery. A simple option is Greek yoghurt with berries or a meal containing lean protein and vegetables. Hydration is equally important both before and after activity.

A well-planned diet covering whole foods should provide most nutrients needed for athletic performance. However, certain situations may benefit from additional support—such as busy schedules, dietary restrictions, or intense training. Natural supplements complement, not replace, proper nutrition. Common options include multivitamins, mineral complexes, and plant-based ingredients supporting energy and recovery. Always prioritise consistent whole-food nutrition as the foundation.

Hydration needs depend on activity duration, intensity, environmental temperature, and individual sweat rate. A general approach is drinking 400-800ml of fluid per hour of moderate exercise. For activities lasting under 60 minutes, plain water is typically sufficient. Longer sessions may benefit from fluids containing electrolytes and carbohydrates. Drink regularly rather than waiting until thirsty, and monitor urine colour as an indicator—pale urine suggests adequate hydration.

Quality protein sources include poultry, fish, eggs, legumes, and Greek yoghurt. For carbohydrates, choose whole grains, oats, brown rice, and vegetables. Healthy fats come from nuts, avocados, olive oil, and fatty fish. Leafy greens, colourful vegetables, and fruits provide essential vitamins and minerals. Variety across food groups ensures a broad spectrum of micronutrients. Including diverse whole foods throughout your week naturally supports optimal nutrition without relying solely on supplements.

Sleep quality profoundly affects recovery and nutrient utilisation. During sleep, the body repairs muscle damage, consolidates memories, and regulates hormones controlling hunger and appetite. Poor sleep can impair training adaptation and increase recovery time. Adequate nutrition supports better sleep quality—avoiding large meals close to bedtime, staying hydrated, and consuming nutrients supporting sleep cycles helps. Aim for 7-9 hours nightly, and coordinate nutrition timing with your sleep schedule for optimal results.