Understand the fundamentals of performance nutrition and calculate your personal macro targets.
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The building block of muscle. Aim for 1.6–2.2g per kg of bodyweight daily to maximise muscle protein synthesis and support recovery.
Your primary energy source for high-intensity training. Prioritise complex carbs like oats, rice, and sweet potato around workouts.
Essential for hormone production, joint health, and absorbing fat-soluble vitamins. Focus on omega-3s from oily fish and nuts.
Even mild dehydration can reduce performance by 10–20%. Aim for at least 35ml per kg of bodyweight daily, more when training.
Consume protein every 3–4 hours to maximise muscle protein synthesis. Pre- and post-workout nutrition windows are especially important.
Growth hormone peaks during deep sleep. A casein-rich snack before bed can support overnight muscle protein synthesis during your rest period.