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Eat for strength
You can't out-train a bad diet. Fuel the work, feed the recovery.
Protein is the single most important macro for anyone training hard. Get that right, keep the basics covered, and most other diet stuff sorts itself out.
Quick wins
- 01Aim for 2 balanced meals a day - protein, veg, and a smart carb source on every plate.
- 02Try eating in an 8-hour window (e.g. 1pm - 9pm) to stay lean and focused.
- 03Hit 1.6 - 2.2 g of protein per kg of bodyweight - eggs, meat, fish, dairy, legumes. A 75 kg lifter wants 120 - 165 g.
- 04Hydrate hard - 2 - 3 litres of water daily, more on training days. Add a pinch of salt for electrolytes.
- 05Cover the basics: vitamin D, magnesium, omega-3, and a quality multivitamin if your diet is tight.
- 06Keep ultra-processed food, sugar, and alcohol to a minimum - they steal recovery.
- 07Creatine (5 g/day) and whey protein are the only supplements worth the money for most lifters.