For people training regularly or on their feet all day.
Undereating carbohydrate is the most common mistake in recreationally active people. Time protein evenly across meals and don't rely on a single post-workout shake to do all the work.
Where to focus
•Enough carbohydrate to fuel training
•Adequate protein spread through the day (typically 1.4–2.0 g/kg)
•Hydration and electrolytes around sessions
•Colourful plants for recovery and inflammation balance
Meal ideas
•Chicken, quinoa and roasted-vegetable bowl
•Overnight oats with yoghurt and berries before training
•Salmon, sweet potato and greens post-training
Key nutrients
Carbohydrate
Primary fuel for moderate-to-high-intensity work.
Protein
Supports muscle protein synthesis and recovery.
Sodium & potassium
Replenish electrolytes lost in sweat.
Omega-3
Supports recovery and cardiovascular health.
Foods to lean on
Tap "Why it helps" for the mechanism behind each food.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.