Protein, Sleep, and Enough Food
Nutrition advice gets complicated because complication sells. For anyone training three to five times a week, the levers that matter are short: eat enough total food, land enough protein, and sleep enough to recover from what you did. Supplements are a rounding error on top of those three.
Protein Without a Spreadsheet
Aim for a palm-sized portion of protein at each main meal and add a shake on training days if you fall short. That gets most people close to the range that supports muscle repair without weighing a single thing.
- Protein at every meal, not stacked into dinner.
- Carbohydrates around training, when you can use them.
- Water within arm’s reach through the whole session.
- A consistent bedtime does more than any pre-workout.
When to Ask for Help
If you have been consistent for eight weeks and nothing has moved, that is the moment to sit down with a coach rather than to add another supplement. Our nutrition team builds plans around what you already eat, which is the only kind of plan people keep.
