Fuel the work
Nutrition
Guidance included with every programme. No strict macro tracking, just what works.
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The basics, done consistently
Four things that move the needle.
01
Protein focus
Aim for 1.6 to 2.2g of protein per kg of bodyweight a day, split across three or four meals.
02
Fuel training
Eat a real meal 2 to 3 hours before your session, and a balanced meal within 90 minutes after.
03
Hydration
Aim for 35 to 40ml of water per kg of bodyweight daily, plus extra during and after training.
04
Sleep priority
Seven to nine hours of consistent sleep is the single biggest recovery tool you have.