Nutrition guides for lifters
Plain-English summaries of what published research says about eating for training — with links to the studies and calculators to apply it.
Goals
5 guidesHow to Cut Without Losing Muscle
A research-based guide to fat loss that protects muscle: deficit size, protein targets, training, refeeds and how to track progress during a cut.
→Lean Bulking: How to Gain Muscle With Minimal Fat
How to set a small calorie surplus, choose a rate of weight gain that matches your training age, and track a lean bulk so you gain muscle, not just weight.
→Body Recomposition: Losing Fat and Building Muscle at the Same Time
Who can realistically build muscle and lose fat simultaneously, how to set calories and protein for recomposition, and how to track progress when the scale stalls.
→Vegan Muscle Building: Protein Quality, Leucine and Practical Planning
How to build muscle on a vegan diet: protein targets, leucine thresholds, combining plant proteins and key nutrients like B12, iron, omega-3 and creatine.
→Diet Breaks and Refeeds: Do They Help Fat Loss?
What diet breaks and refeeds are, what research like the MATADOR and ICECAP trials found, and how to use them during a long fat-loss phase.
Nutrition Basics
4 guidesHow Much Protein Do You Need Per Day?
Evidence-based protein targets for muscle gain, fat loss and general health, plus how to distribute protein across meals and choose quality sources.
→Carbohydrates for Lifters: How Much Do You Really Need?
How carbohydrates fuel resistance training, evidence-based intake ranges by training volume, and the best sources and timing for strength athletes.
→Dietary Fat and Hormones: How Low Can You Go?
Why dietary fat matters for hormones, energy and vitamin absorption, the minimum fat intake suggested for lifters, and which fats to prioritise.
→How to Read Nutrition Labels Like a Pro
How to read nutrition labels: serving sizes, calories, protein, fibre, added sugar and sodium, plus ingredient lists and common marketing traps.
Timing & Performance
2 guidesPre- and Post-Workout Nutrition: What Actually Matters
What to eat before and after training, how big the anabolic window really is, and simple meal ideas based on nutrient timing research.
→Hydration and Electrolytes for Training
How much water active people need, how to estimate sweat loss, when electrolytes matter and practical hydration strategies for lifting and endurance training.
Lifestyle
4 guidesMeal Prep for the Week: A Practical System for Lifters
A step-by-step weekly meal prep system: planning macros, batch cooking proteins and carbs, safe storage times and ideas to keep prepped food interesting.
→Nutrition for Sleep and Recovery
How sleep affects muscle, fat loss and appetite, and which nutrition habits may support better sleep and recovery, from protein before bed to caffeine timing.
→Alcohol and Gains: How Drinking Affects Muscle, Fat Loss and Recovery
What research shows about alcohol, muscle protein synthesis, recovery, sleep and body composition, and practical strategies if you choose to drink.
→Budget High-Protein Eating: Hit Your Protein Target for Less
The cheapest high-protein foods, cost-per-gram comparisons, budget shopping strategies and a sample low-cost high-protein day for lifters.