Eating for strength without counting every calorie

You don't need a spreadsheet to eat well for training. You need a few habits you can repeat on your busiest days.

Build every plate the same way

A palm of protein, a fist of vegetables, a cupped hand of carbohydrates and a thumb of fats. Adjust portions up on heavy training days.

Protein at every meal

Spread your protein across three or four meals rather than one big dinner. It's easier on digestion and supports recovery.

Consistency beats perfection. Good choices on most days add up.

Hydrate before you're thirsty

Drink a glass of water with every meal and bring a bottle to class. Even mild dehydration makes heavy sets feel heavier.

This is general guidance. If you have a medical condition or specific dietary needs, speak to a registered dietitian.