Training Rules

Nail total calories before worrying about meal timing or supplements

Energy balance is the foundation - timing a meal perfectly while eating too little/much is pointless

Only consider supplements after diet fundamentals are solid

Supplements are the cherry on top, not the foundation

Exception: Vitamin D supplementation if deficient, regardless of diet quality

Distribute protein across 4-5 meals (0.4-0.55g/kg per meal) for optimal MPS

Maximizes muscle protein synthesis throughout the day

Exception: Total daily protein matters more than distribution; some flexibility is fine

Eat a substantial meal 2-4 hours before training; smaller snack 30-60 min before if needed

Ensures fuel availability without GI distress

Exception: Fasted training is acceptable for low-intensity sessions

Consume protein and carbs within 2 hours post-workout for optimal recovery

Glycogen replenishment and MPS are enhanced post-exercise

Exception: Window is less critical if pre-workout meal was substantial (<3 hours before)

Monitor urine color - pale yellow indicates adequate hydration

Simple, reliable hydration monitoring

Exception: Some supplements (B vitamins) cause bright yellow urine regardless of hydration

Never try new foods, supplements, or fueling strategies on race day

GI distress can ruin performance; practice nutrition in training

In caloric deficit, increase protein to upper range (2.0-2.4g/kg) to preserve muscle

Muscle loss accelerates in deficit without adequate protein

Refer to healthcare provider for diagnosed medical conditions affecting nutrition

Diabetes, kidney disease, eating disorders require professional guidance

Individual responses vary - track and adjust based on YOUR data

What works for one athlete may not work for another; N=1 experimentation matters

Adjust nutrition based on training phase and volume

Fuel for the work required - more carbs for harder training, less in recovery

Exception: Recreational athletes with consistent training don't need complex periodization

Prioritize whole foods over supplements and processed foods (80/20 rule)

Whole foods provide micronutrients, fiber, and phytonutrients that supplements don't

Exception: Protein powder and sports drinks are acceptable as convenience tools