Eat to support your training.

For people training regularly, intakes in the broad range of roughly 1.6-2.2g of protein per kilogram of bodyweight per day are commonly cited in sports nutrition guidance. Someone training lightly generally needs less.

Spreading protein across 3-4 meals is generally considered more practical than one large serving, since the body can only make use of so much at once for repair.

Whole foods -- meat, fish, eggs, dairy, legumes -- can cover most people’s needs. A protein powder is a convenient way to close a gap, not a replacement for a reasonable diet.

In broad terms, consuming more calories than you burn tends to support weight gain, and consuming fewer tends to support weight loss -- but the exact numbers are estimates, not precise measurements, for almost everyone.

A "maintenance" calorie level (roughly matching what you burn) is a reasonable starting point to adjust from, rather than guessing at a deficit or surplus from day one.

Individual variation is large -- activity level, muscle mass, sleep and stress all affect actual energy needs, so any number is a starting estimate to adjust based on real-world results over a few weeks, not a fixed target.

Protein is generally set first (see above), since it has the most direct link to muscle repair and growth among the three macronutrients.

Fat supports hormone production and overall health -- commonly discussed guidance suggests keeping it from dropping too low (very roughly 20-35% of total calories for many people), rather than minimizing it.

Carbohydrates generally fill the remainder, and are particularly useful around training sessions for fueling performance and recovery.

These are general starting points, not a fixed prescription -- individual needs vary with goals, training volume and personal preference.

Sweat carries out sodium and other electrolytes alongside water. For shorter, lower-intensity sessions plain water is usually enough; for longer or hotter sessions, electrolytes help the body actually hold onto the fluid you drink.

A practical daily check is urine color -- pale yellow generally indicates reasonable hydration, dark yellow suggests you need more fluid.

Planning meals a few days ahead -- even loosely -- tends to make it easier to hit protein and calorie targets consistently than deciding meal-by-meal.

Building most meals around a protein source, a produce source and a carbohydrate source is a simple, flexible framework that works across most goals and cuisines.

Leaving room for flexibility (a meal out, a food you enjoy that is not "optimal") generally supports long-term adherence better than a rigid plan with no give in it.

The most commonly recommended starting points are a protein powder (for hitting daily protein targets conveniently) and creatine monohydrate, one of the best-studied and most affordable supplements for strength and power.

Beyond that, what is useful depends on your specific gaps and goals -- our Supplement Finder asks three quick questions and recommends a starting stack if you are not sure where to begin.

Getting adequate protein and overall calories across the day matters more than a narrow window right after training -- the old idea of a strict 30-minute post-workout cutoff is generally considered an overstatement of a real but modest effect.

BCAAs, glutamine and collagen peptides are commonly used to support specific recovery goals (training fasted, gut/immune health, joint health respectively), on top of -- not instead of -- adequate total protein and calories.