Nutrition
Align intake with the demands of each block
Simple steps to keep fueling steady when training, travel, and labs keep shifting.
Start Here
Knock out these basics before adjusting macros.
Creatine 101: Safety, Benefits, Timing, Types, and the Complete Zero-to-Hero Protocol
A complete evidence-based guide to creatine: why it’s safe, what it does, how to take it, what results to expect, myths, precautions, and the best type to buy.
Creatine Guide for Strength Blocks
Simple dosing, timing, and checklist items when adding creatine monohydrate.
Daily Macro Plan
Split protein, carbs, fats by training intent.
Timing Windows
Pre + post fueling reminders for each block.
Travel Checklist
Portable foods and hydration tools to pack.
Hydration Audit
Simple tests for morning and session values.
Common questions
Guidance from our nutrition staff.
How often do macros change?
We adjust when training volume shifts or labs flag a concern. Otherwise review every four weeks.
Do I need carbs before light sessions?
Keep a small pre-fuel even on lighter days to avoid dips later. Amount depends on total load.
What do I log while traveling?
Record meals, hydration, sleep, and any GI notes. Imperfect is fine as long as it’s honest.
Who clears supplement changes?
Performance nutrition signs off after checking interactions with meds and labs.
How do I know if hydration is off?
Use morning body mass, urine color, and thirst notes. Two flags mean adjust immediately.
Do I need blood draws each block?
Twice per year works for most athletes unless a specific issue pops up.
What if appetite tanks during travel?
Lean on liquid calories and split meals into smaller hits. Note it so staff can adapt training.
Can I skip logging weekend meals?
No—weekends reveal most of the drift. Short notes are enough.
Recommended tools
Calculators we reference when tuning intake.