Eat for the body you’re building.
You don’t need a perfect diet. You need a good-enough one you can repeat for years. Here’s the framework we use — and the deeper guides behind it.
One plate, four parts.
Forget complicated meal plans. Build most meals like this and you’ll naturally cover protein, fibre and micronutrients.
- A palm or two of protein — eggs, Greek yoghurt, fish, chicken, tofu, beans or lentils.
- Half the plate colourful plants — vegetables, salad or fruit for fibre and micronutrients.
- A fist of smart carbs — oats, rice, potatoes, wholegrain bread; more on heavy training days.
- A thumb of healthy fats — olive oil, nuts, seeds or avocado.
Five rules that do 90% of the work
Master these before you think about supplements, timing tricks or the diet of the month.
Hit your protein
Active adults generally do well on roughly 1.6 g of protein per kg of body weight a day, spread over three or four meals.
Mind the energy balance
Weight change follows calories in versus calories out over time. A modest deficit for fat loss, a modest surplus for muscle gain.
Eat mostly whole foods
Minimally processed foods keep you fuller for fewer calories and bring fibre, vitamins and minerals along for the ride.
Drink enough water
Pale-yellow urine is a simple guide. Drink more around training and in hot weather.
Plan, don’t restrict
Leave room for foods you love. Rigid rules tend to break; flexible plans tend to last.
Be patient
Aim to lose around 0.5–1% of body weight per week, or gain 0.25–0.5% when building muscle.
Nutrition articles
How Much Protein Do You Need? A Practical Guide for Active People
Daily targets per kilo of body weight, how to spread it across meals, the best food sources and why more isn’t always better.
Sustainable Fat Loss: How to Diet Without Starving Yourself
A moderate deficit, a protein-first plate and a few habits that make it stick. The calm, sustainable way to lose fat — and keep it off.
What to Eat Before and After a Workout: Pre- and Post-Workout Nutrition
Timing matters less than you think — but a good pre-workout snack and a protein-rich meal afterwards still make a difference. Here’s what to eat, and when.
Common nutrition questions
Do I need supplements?
Most people don’t need many. Creatine monohydrate and protein powder are well researched and convenient, and vitamin D is often recommended in darker months — but food comes first. Check with a professional if you take medication or have a health condition.
Is it bad to eat carbs at night?
No. Total intake over the day and week matters far more than timing. If a bigger evening meal helps you stick to your plan, that’s fine.
Should I try intermittent fasting?
It can work if it helps you eat less overall, but studies generally show similar results to other approaches with the same calories. Choose the eating pattern you can sustain.
How do I know my calorie needs?
Online estimates are a starting point. The most reliable method is to track your intake and body weight for two to three weeks and adjust based on the trend.