Build a nutrition baseline that matches your current training block.
This page keeps nutrition guidance separate from the builder and workout log. Use it as a practical starting point, then adjust based on recovery, appetite, and bodyweight trends.
Nutrition focus
Fuel for growth and recovery
Bias meals toward protein and steady carbs around training to support lifting volume and recovery.
Protein
1.6-2.2 g/kg body weight
Carbs
3-5 g/kg body weight
Fats
0.6-0.9 g/kg body weight
Daily structure
Meal rhythm
Meals per day
3 meals + 1 snack
Spread protein across the day instead of stacking it into one large meal.
Hydration
2-3 L water per day
Add sodium and extra fluids around hard sessions or warmer days.
Pre-workout
60-90 min before
Aim for easy carbs plus protein, for example yogurt and fruit, oats and whey, or rice and lean meat.
Post-workout
Within 2 hours
Get a full meal or shake with protein and carbs to support recovery and restore energy.