NUTRITION
Simple fuel for the six pillars
Nutrition doesn't need to be complicated to support the pillars. A few principles cover most of what matters:
Protein
Protein supports muscle repair and growth, and most people training regularly do well aiming for somewhere in the range of 0.7 to 1 gram per pound of bodyweight per day, spread across meals rather than loaded into one sitting.
Calorie balance
Calorie balance determines whether you gain, lose, or maintain weight over time. Eating more than you burn leads to weight gain, eating less leads to weight loss, and the size of that gap matters more than any specific food choice. Neither direction needs to be extreme to work.
Whole foods
Whole foods (vegetables, fruit, lean proteins, whole grains) tend to make hitting nutrition goals easier just by being naturally filling and nutrient dense, but there's no single food that makes or breaks a plan.
Hydration
Hydration affects performance more than most people expect, especially on training days. Thirst is a reasonable guide for most people, though needs go up with heat, altitude, and training volume.
Timing
Timing matters less than total intake for most goals. Eating protein and carbs somewhat close to training helps performance and recovery, but the exact window is far less strict than it's often made out to be.
None of this replaces guidance from a doctor or dietitian for anyone with a specific medical condition or goal. It's a starting framework, not a prescription.