Nutrition Guides & Resources

Most active people benefit from approximately 45-65% of calories from carbohydrates, 10-35% from protein, and 20-35% from fats. However, optimal ratios depend on your specific activity type, intensity, training phase, and individual goals. Endurance athletes may require higher carbohydrate intake, while strength-focused individuals often benefit from slightly increased protein. We recommend personalising your approach based on your training demands and how your body responds.

Post-workout nutrition timing can vary based on your previous meal. If you've eaten within 3-4 hours before training, a simple carbohydrate and protein combination within 30-60 minutes is ideal. If your last meal was several hours prior, prioritise eating within 30-45 minutes to maximise recovery. What matters most is total daily nutrient intake, so don't stress if you can't eat immediately after exercise—just ensure adequate nutrition within a few hours.

Yes, muscle retention during a calorie deficit is achievable through strategic nutrition and training. Prioritise adequate protein intake (aim for 1.6-2.2g per kg of body weight), maintain resistance training stimulus, and ensure your deficit isn't too aggressive (aim for 500 calories or less per day). Preserving lean muscle mass becomes easier when you combine proper nutrition with consistent strength training. Individual factors like training experience, age, and current muscle mass also influence how much muscle you can retain.

Several signs indicate adequate nutrition: sustained energy throughout workouts, good recovery between sessions, stable weight (within normal fluctuations), consistent performance, and healthy hair, skin, and nails. Track your training performance and how you feel rather than relying solely on metrics. If you're experiencing persistent fatigue, declining performance, frequent illness, or loss of motivation despite consistent training, under-eating may be the cause. Adjusting your intake gradually while monitoring these markers helps ensure you're eating appropriately for your activity level.

Sports drinks containing carbohydrates and electrolytes are beneficial for activities lasting over 60-90 minutes at high intensity. For shorter workouts or lower intensities, water alone is typically sufficient. You can also use whole foods like bananas, energy bars, or diluted fruit juice combined with water for similar benefits at potentially lower cost. The key is matching your fuelling strategy to your training duration and intensity. Individual preferences and stomach comfort matter significantly, so experiment during training rather than on competition day.

Rest days should still prioritise adequate protein for ongoing muscle recovery and maintenance. Your calorie and carbohydrate needs may be slightly lower without training stimulus, but quality whole foods remain essential. Focus on nutrient density with vegetables, fruits, lean proteins, and healthy fats to support recovery and general health. This is an excellent time to hydrate fully and ensure micronutrient intake. Many athletes benefit from consistent meal patterns on rest days rather than drastically changing their eating, which helps maintain metabolic consistency.