Performance Nutrition Guide

Evidence-based nutrition guidelines. Personalized macro targets. Built for training, recovery, and everyday performance.

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How Your Targets Were Calculated Mifflin-St Jeor
BMR
—
kcal / day at rest
×
Activity Factor
—
multiplier
=
TDEE
—
total daily energy
±
Goal Adj.
—
kcal
=
Target
—
kcal / day
Body Weight: — · Protein: — × bodyweight · Fat: — × bodyweight · Carbs fill remaining kcal
Carbs
—
grams / day
Protein
—
grams / day
Fat
—
grams / day
Water
—
oz / day
Plate Blueprint
—Carbs
—Protein
—Veggies & Color
 
Goal Strategy

Choose Your
Path

Every goal requires a different nutritional approach. These guidelines apply regardless of gender, age, or training level. The numbers scale, the strategy stays the same.

↓
Fat Loss
  • Moderate caloric deficit of 300–500 kcal/day
  • High protein (0.8–1.0g per lb bodyweight) to preserve lean mass
  • Lower carbs — prioritize around workouts
  • Half your plate should be non-starchy vegetables
  • Aim for 1–2 lbs of fat loss per week maximum
  • Strength train to maintain muscle while in deficit
⇌
Maintain / Recomp
  • Calories match your total daily energy expenditure
  • Balanced macros — equal thirds on the plate
  • Moderate protein (0.7–0.8g per lb bodyweight)
  • Time carbs around training for best performance
  • Focus on food quality over strict tracking
  • Best approach for sustainability and long-term health
↑
Lean Muscle Gain
  • Moderate surplus of 200–300 kcal/day
  • Higher carbs to fuel progressive overload workouts
  • High protein (0.8–1.0g per lb) for muscle protein synthesis
  • Post-workout nutrition is non-negotiable
  • Eat every 3–4 hours to maintain positive nitrogen balance
  • Expect slow, steady gains — 0.5–1 lb lean mass per month
Foundation

The Nutrition
Pillars

Three universal principles that apply to every training level, regardless of goal. Build these habits first before optimizing anything else.

Heat & Humidity Note. Training in heat or humidity increases sweat rate significantly. Aim for half your bodyweight (lbs) in fluid ounces of water daily as a baseline. Add electrolytes before and after any training session or outdoor workout over 45 minutes.
Consistency Over Perfection. A mediocre diet followed consistently beats a perfect diet followed occasionally. Hit your targets 80% of the time and results will come. Aim for 5–6 "on-plan" days per week.
01
Plate Blueprint
Fat Loss. ½ plate color (veg), ¼ protein, ¼ carbs.
Maintain. ⅓ plate each: veg, protein, carbs.
Muscle Gain. ½ plate carbs, ¼ protein, ¼ veg.
02
Pre-Workout Fuel
60–90 min before training, eat a mixed meal. 30 min before, opt for fast carbs only: banana, rice cake, applesauce. Avoid high-fat meals right before session — they slow digestion and kill performance.
03
Post-Workout Window
Within 45 min after training, hit 20–30g of protein with fast-acting carbs. Greek yogurt with fruit, a protein shake with a banana, or chicken and rice are all excellent options.
04
Anti-Inflammatory Foods
Prioritize salmon, tuna, berries, leafy greens, turmeric, and olive oil. Reduce ultra-processed food, excess sugar, and alcohol — all three increase systemic inflammation, slow recovery, and impair fat loss.
05
Hydration Signal
Don't rely on thirst. Check urine color. Pale yellow = well hydrated. Dark yellow = drink more. Performance drops at just 2% body weight fluid loss — that can be less than 1 hour of training in hot, humid conditions.
06
Sleep & Recovery
Sleep deprivation raises cortisol, increases hunger hormones (ghrelin), and suppresses leptin. 7–9 hours is the target for adults. Poor sleep makes fat loss nearly impossible regardless of diet quality.
Sample Meal Plan

7 Day
Real-World Menu

Built for an active adult or athlete (3–4x/week, Maintain goal) at approximately 1,900–2,100 kcal/day. Scale portions ±25% for fat loss or lean gain. Meals are designed around real-world schedules.

Scaling Guide. Fat Loss: reduce portions by ~20–25%, cut extra carbs first. Maintenance: follow as written. Lean Gain: add 200–300 kcal via extra carbs or a second snack. Keep protein consistent across all goals.
Day 1 · Monday · Strength Training Day
Daily Calories
2,050
Carbs
240g
Protein
155g
Fat
65g
7:00 AM · Breakfast
Morning Fuel
Greek Yogurt Power Bowl
  • 1 cup non-fat Greek yogurt
  • ½ cup rolled oats (dry)
  • ½ cup mixed berries
  • 1 tbsp honey
  • 1 tsp chia seeds
C 62gP 28gF 5g~405 kcal
10:00 AM · Pre-Workout Snack
Pre Fuel
Quick Carb Boost
  • 1 medium banana
  • 1 tbsp almond butter
  • 8 oz water
C 32gP 4gF 8g~210 kcal
1:00 PM · Lunch (Post-Workout)
Recovery Meal
Chicken Rice Bowl
  • 5 oz grilled chicken breast
  • 1 cup cooked brown rice
  • 1 cup roasted broccoli
  • ½ avocado
  • Low-sodium soy sauce drizzle
C 68gP 48gF 14g~590 kcal
4:00 PM · Afternoon Snack
Snack
Protein & Fiber Bridge
  • 1 oz mixed nuts (almonds/walnuts)
  • 1 medium apple
  • 1 low-fat string cheese
C 28gP 9gF 16g~285 kcal
7:00 PM · Dinner
Main Meal
Baked Salmon & Quinoa
  • 5 oz baked salmon fillet
  • ¾ cup cooked quinoa
  • 2 cups mixed greens with lemon vinaigrette
  • ½ cup cherry tomatoes
  • 1 whole grain dinner roll
C 50gP 46gF 22g~560 kcal
Day 2 · Tuesday · Conditioning Training Day
Daily Calories
1,950
Carbs
225g
Protein
150g
Fat
60g
7:00 AM · Breakfast
Morning Fuel
Egg & Veggie Scramble
  • 3 whole eggs scrambled
  • 1 cup spinach and bell peppers
  • 2 slices whole grain toast
  • ½ cup orange juice (small)
C 50gP 28gF 18g~470 kcal
10:30 AM · Pre-Training Snack
Pre Fuel
Easy Energy
  • 1 rice cake with 1 tbsp peanut butter
  • 1 small orange
  • 8 oz water + electrolytes
C 30gP 5gF 8g~210 kcal
1:30 PM · Lunch
Recovery Meal
Tuna Poke-Style Bowl
  • 4 oz ahi tuna (canned or fresh)
  • 1 cup cooked white rice
  • ½ cup edamame (shelled)
  • Cucumber & shredded carrots
  • Low-sodium ponzu drizzle
C 70gP 44gF 7g~520 kcal
4:30 PM · Afternoon
Snack
Cottage Cheese & Fruit
  • ¾ cup low-fat cottage cheese
  • ½ cup pineapple chunks
  • 1 tbsp flaxseed
C 22gP 22gF 5g~220 kcal
7:00 PM · Dinner
Main Meal
Turkey Stir-Fry & Noodles
  • 5 oz lean ground turkey
  • 1 cup soba noodles (cooked)
  • 1½ cups mixed stir-fry vegetables
  • 1 tbsp sesame oil, ginger, garlic
  • Low-sodium teriyaki sauce
C 53gP 51gF 22g~530 kcal
Day 3 · Wednesday · Active Recovery / Rest
Daily Calories
1,750
Carbs
190g
Protein
148g
Fat
58g
Lower-Calorie Day. Rest and recovery days require slightly fewer calories — especially fewer carbs since glycogen stores aren't being depleted. Keep protein high to support ongoing muscle repair.
8:00 AM · Breakfast
Morning
Avocado Toast & Eggs
  • 2 slices whole grain sourdough
  • ½ avocado, sliced
  • 2 poached eggs
  • Cherry tomatoes, red pepper flakes
  • 8 oz green tea or coffee
C 46gP 22gF 20g~445 kcal
11:00 AM · Snack
Snack
Protein Smoothie
  • 1 scoop whey or plant protein powder
  • 1 cup unsweetened almond milk
  • ½ cup frozen berries
  • 1 tbsp almond butter
C 22gP 28gF 10g~285 kcal
1:00 PM · Lunch
Main
Mediterranean Chicken Wrap
  • 4 oz grilled chicken breast, sliced
  • 1 whole wheat wrap
  • Hummus (2 tbsp)
  • Cucumber, tomato, baby spinach
  • 1 oz feta cheese
C 42gP 42gF 14g~465 kcal
6:30 PM · Dinner
Main
Lemon Herb Tilapia & Veggies
  • 6 oz tilapia fillet, baked
  • ½ cup brown rice
  • 2 cups roasted asparagus and zucchini
  • 1 tbsp olive oil, lemon, garlic
C 40gP 46gF 16g~485 kcal
9:00 PM · Evening (Optional)
Recovery
Casein Night Snack
  • ¾ cup non-fat Greek yogurt
  • 1 tsp honey
  • A few walnuts (5–6 halves)
C 18gP 18gF 7g~210 kcal
Day 4 · Thursday · Strength + HIIT Day
Daily Calories
2,100
Carbs
250g
Protein
158g
Fat
62g
6:30 AM · Breakfast
Morning Fuel
Overnight Oats
  • ¾ cup rolled oats (dry)
  • 1 cup low-fat milk
  • 1 scoop protein powder (vanilla)
  • ½ banana, sliced
  • 1 tbsp chia seeds
C 72gP 38gF 10g~530 kcal
10:00 AM · Pre-Workout
Pre Fuel
Fast Carb Primer
  • 1 banana
  • 4 oz applesauce pouch
  • 8 oz water + electrolytes
C 44gP 1gF 0g~185 kcal
1:00 PM · Post-Workout Lunch
Recovery
Power Rice Bowl
  • 6 oz grilled chicken thigh (skinless)
  • 1 cup jasmine rice
  • ½ cup black beans
  • ½ cup corn, pico de gallo
  • 1 tbsp olive oil lime dressing
C 78gP 54gF 16g~670 kcal
4:00 PM · Afternoon
Snack
Hummus & Veggie Plate
  • ¼ cup hummus
  • 1 cup carrots, celery, cucumber
  • 1 whole wheat pita (small)
C 30gP 9gF 8g~225 kcal
7:00 PM · Dinner
Main Meal
Lean Beef Stir-Fry
  • 5 oz 93% lean ground beef
  • 1 cup udon noodles (cooked)
  • 1½ cups snap peas, bok choy, mushrooms
  • Ginger-garlic-soy sauce base
  • Sesame seeds garnish
C 48gP 42gF 18g~530 kcal
Day 5 · Friday · Conditioning & Mobility
Daily Calories
1,900
Carbs
215g
Protein
148g
Fat
60g
7:30 AM · Breakfast
Morning
Smoothie Bowl
  • 1 scoop protein powder
  • 1 cup frozen acai or blueberry blend
  • ½ banana
  • Toppings: granola, hemp seeds, coconut flakes
  • ½ cup almond milk base
C 60gP 30gF 12g~470 kcal
10:30 AM · Snack
Snack
Trail Mix & Fruit
  • ¼ cup unsalted mixed nuts
  • 2 tbsp dried cranberries
  • 1 medium pear
C 32gP 7gF 18g~310 kcal
1:00 PM · Lunch
Main
Grilled Shrimp Tacos
  • 5 oz shrimp, grilled with lime & chili
  • 3 corn tortillas (small)
  • Shredded cabbage slaw (light dressing)
  • Mango salsa, cilantro
  • ½ cup brown rice on the side
C 62gP 40gF 12g~515 kcal
4:30 PM · Pre-Evening
Snack
Edamame & Cucumber
  • 1 cup edamame in shell (salted)
  • ½ cucumber sliced
  • Rice vinegar drizzle
C 16gP 14gF 5g~165 kcal
7:00 PM · Dinner
Dinner
Baked Chicken Thigh & Sweet Potato
  • 5 oz baked chicken thigh (skinless)
  • 1 medium baked sweet potato
  • 2 cups roasted Brussels sprouts
  • 1 tbsp olive oil, herbs and lemon
C 45gP 42gF 18g~510 kcal
Day 6 · Saturday · Long / Heavy Training
Daily Calories
2,200
Carbs
265g
Protein
162g
Fat
66g
Higher Calorie Day. Saturday typically has more training volume. Load up on complex carbs in the morning, fuel before your session, and prioritize recovery nutrition afterward.
7:00 AM · Breakfast
High Carb Start
Pancakes & Protein
  • 2 whole wheat protein pancakes (mix-based)
  • 2 scrambled eggs
  • 1 cup sliced strawberries
  • 1 tbsp maple syrup
  • 8 oz low-fat milk
C 78gP 34gF 14g~575 kcal
10:00 AM · Pre-Session
Pre Fuel
Banana & Granola Bar
  • 1 large banana
  • 1 whole grain granola bar
  • 12 oz water + electrolytes
C 58gP 5gF 5g~295 kcal
1:30 PM · Post-Session Lunch
Recovery
Salmon & Grain Power Bowl
  • 6 oz baked salmon
  • ¾ cup farro or quinoa
  • 1 cup kale, roasted beets, pepitas
  • 2 tbsp lemon tahini dressing
  • ½ cup chickpeas (roasted)
C 70gP 54gF 22g~690 kcal
4:30 PM · Snack
Snack
Yogurt Parfait
  • 1 cup non-fat Greek yogurt
  • ¼ cup low-sugar granola
  • ½ cup blueberries
C 38gP 20gF 4g~270 kcal
7:30 PM · Dinner
Main
Turkey Meatballs & Pasta
  • 5 oz turkey meatballs (homemade or Trader Joe's)
  • 1½ cup whole wheat pasta (cooked)
  • Marinara sauce (½ cup, low sugar)
  • 2 cups mixed salad with Italian dressing
C 61gP 44gF 20g~595 kcal
Day 7 · Sunday · Rest & Prep Day
Daily Calories
1,700
Carbs
180g
Protein
145g
Fat
55g
Meal Prep Sunday. Use today to batch cook proteins (grilled chicken, hard-boiled eggs), portion snacks, wash and cut vegetables, and prep overnight oats for Monday. 1 hour of prep saves 5 hours during the week.
8:30 AM · Slow Breakfast
Relaxed Morning
Veggie Frittata
  • 3 eggs + 2 egg whites
  • ½ cup mushrooms, spinach, onion
  • 1 oz shredded mozzarella
  • 1 slice whole grain toast
  • 1 cup black coffee or herbal tea
C 20gP 32gF 16g~350 kcal
11:30 AM · Snack
Snack
Apple & Nut Butter
  • 1 medium apple, sliced
  • 2 tbsp natural peanut butter
  • A few whole grain crackers
C 36gP 8gF 16g~315 kcal
1:30 PM · Lunch
Main
Lentil Soup & Salad
  • 1.5 cups lentil vegetable soup (homemade or Trader Joe's)
  • 2 cups arugula salad, cherry tomatoes, parmesan
  • 1 tbsp olive oil & balsamic dressing
  • 1 slice crusty sourdough
C 62gP 24gF 12g~450 kcal
6:30 PM · Dinner
Sunday Meal
Sheet Pan Chicken & Roasted Veg
  • 5 oz baked chicken breast
  • ½ cup roasted red potatoes
  • 2 cups roasted cauliflower, carrots, green beans
  • Herb marinade (olive oil, rosemary, garlic)
C 42gP 46gF 14g~475 kcal
8:30 PM · Evening
Recovery
Protein Wind-Down
  • 1 scoop casein protein (or Greek yogurt)
  • 8 oz almond milk
  • A few dark chocolate chips (½ oz)
C 16gP 25gF 6g~220 kcal
Hydration

Daily Water
Targets

Hydration needs vary by body weight, training intensity, and climate. Use these targets as a baseline. Adjust upward on high-sweat training days or if training outdoors in Hawaii heat.

♀
Women — General Target
64–80 oz per day (8–10 cups). Add 16–24 oz for every hour of training. Use electrolytes if training exceeds 60 minutes or sweat rate is high.
♂
Men — General Target
80–100 oz per day (10–12 cups). Add 16–24 oz per training hour. Hot and humid climates may increase this by another 20–30%.
45+
Adults 45+ — Extra Attention
Thirst sensation decreases with age. Drink on a schedule (every hour) rather than waiting for thirst signals. Aim for pale yellow urine throughout the day.
⚡
Electrolytes for Session Days
Add sodium (400–600 mg), potassium, and magnesium before and after any high-sweat training session. LMNT, Liquid IV, or a banana + pinch of salt are all viable options.
Supplements

Smart Supplement
Guide

Supplements are not required — food first. These are evidence-supported options for active adults and athletes. Consult a qualified healthcare professional before adding new supplements, especially if you are over 50 or have any health conditions.

Supplement Dose Timing Who Benefits Most
Whey or Plant Protein
 20–30g per serving Post-workout or as needed to hit protein targets Anyone struggling to hit daily protein goals through food alone
Creatine Monohydrate
 3–5g daily Any time, consistent daily use matters All ages, all levels — one of the most researched supplements for strength and muscle retention
Vitamin D3 + K2
 1,000–2,000 IU D3 + 100 mcg K2 With a fat-containing meal Adults spending most time indoors or over age 40
Omega-3 Fish Oil
 1–2g EPA+DHA daily With meals Anti-inflammatory support, joint health, cardiovascular health — especially 45+
Magnesium Glycinate
 200–400 mg Before bed Anyone with poor sleep quality, frequent cramps, or high training volume
Caffeine (Pre-Workout)
 100–200 mg 30–45 min before training Performance boost for cardio, lifting, and HIIT sessions — black coffee is a perfectly valid source
Collagen + Vitamin C
 10–15g collagen + 50 mg Vit C 30–60 min before training Adults 45+ or anyone with joint discomfort — supports connective tissue recovery
Age-Specific Note. Adults 50+ should prioritize protein (0.7–0.9g/lb), creatine, vitamin D3, and omega-3s above all other supplements. These four have the strongest evidence base for maintaining muscle mass, bone density, and metabolic function in older adults.
Daily Tracker

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Food Log

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