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Diet4,100+ active members
Nutrition
Eat smart — performance starts on the plate.
Personalized meal plans, macro tracking and nutrition strategies to reach your athletic goals.
+3,000 members
50+ plans
Daily tracking
Videos & Tutorials
Learn from the best
Technical tutorials, guided sessions and expert tips — click to play a video.
Beginner
Sports nutrition — Essential basics
Understand macronutrients, TDEE, protein and carbs to optimize your sports nutrition starting today.
All levels
Protein — Everything you need to know
Sources, amounts, timing and protein supplements — a complete, scientifically validated guide to protein for sport.
Beginner
Meal prep — Planning your sports meals
How to prep a week of balanced meals in 2 hours on Sunday — a complete method with recipes for athletes.
Intermediate
Weight loss — The science behind it
Understand the caloric deficit, basal metabolism and the nutrition strategies that actually work to lose fat.
Intermediate
Muscle gain — Optimized nutrition
The complete nutrition guide to muscle gain: caloric surplus, macros, timing and supplements for a clean bulk.
Advanced
Supplements — Which ones actually work?
An objective analysis of the most popular supplements — creatine, whey, BCAA, omega-3: the scientific truth.
Expert Guide
Everything you need to know
Nutrition principles
- Caloric deficit to lose weight: 300–500 kcal/day below TDEE — never below 1,200 kcal (women) or 1,500 kcal (men)
- Caloric surplus for muscle gain: 200–300 kcal/day above TDEE for a lean gain
- Athletic macronutrients: 30–35% protein / 40–50% carbs / 20–25% fat for performance
- Glycemic index (GI): favor low-GI carbs (quinoa, sweet potato, legumes) for stable energy
- Chrononutrition: carbs primarily in the morning and around workouts, fats in the evening
Essential tools
- A precision food scale (to the gram) — essential to understand real portions
- A nutrition-tracking app (MyFitnessPal, Cronometer) to track macros and micronutrients
- Airtight meal-prep containers for weekly planning
- A high-power blender for protein smoothies and nutritious homemade sauces
- A cooking thermometer to control the temperature and preserve the nutrients in foods
Planning & Distribution
- Protein timing: 20–40 g of protein every 3–4 h to maximize muscle protein synthesis
- Anabolic window: a meal rich in protein and carbs within 60–90 min post-workout
- Pre-workout meal: complex carbs + light protein 2–3h before (rice + chicken + vegetables)
- 5 servings of vegetables/fruit per day minimum — vitamins, minerals and fiber for overall health
- Hydration: 35 ml/kg of body weight per day + an extra 500 ml per hour of exercise
Recovery nutrition
- The first 30 minutes post-effort are the window of maximum response: carbs + protein 4:1
- Casein (slow-digesting protein) at bedtime to fuel overnight protein synthesis
- Omega-3 (2–4 g/day EPA+DHA): reduce muscle inflammation and speed up recovery
- Tart cherry or beet juice after an intense effort: scientifically validated natural anti-inflammatories
- Alcohol post-effort: reduces protein synthesis by 37% — avoid in the 6h after an intensive session
Expert tips
The pros' secrets
Meal prep = success
Prep your meals on Sunday for the week. Studies show that people who plan their nutrition reach their goals 2.5× more often than those who improvise.
The plate rule
Each main meal: 1/2 plate vegetables, 1/4 protein, 1/4 complex carbs. Simple, effective, no calorie counting every time.
Thirst = already dehydrated
When you feel thirsty, you've already lost 1–2% of your body weight in water. Drink regularly throughout the day — not in sporadic large amounts.
Base calories first
Master the quantity (total calories) first, then optimize the quality (macros), finally the timing (chrononutrition). Don't skip steps.
Key exercises
Master the fundamentals
The essential exercises to know — technique, target muscles and execution tips to progress without getting injured.
Weekly meal planning
Beginner1× /week — 20 minHabit, nutritional organization
Every Sunday, plan your 5 main meals for the week. Calculate the target macros, list the ingredients, prep the proteins and grains ahead. The foundation of nutritional success.
Calculating your TDEE
Beginner1× at the start then each monthMetabolic knowledge
Calculate your Total Daily Energy Expenditure (TDEE) with the Mifflin-St Jeor formula × activity factor. Adjust by ±300 kcal depending on the goal (loss or gain). Recalculate every -5 kg.
7-day macro tracking
Beginner7 consecutive daysFood awareness
Log every food in an app (Cronometer recommended) for 7 consecutive days without changing your habits. Reveals the real gap between what you think you eat and what you actually eat.
Batch cooking protein
Beginner1× /week — 45 minAthletic meal prep
Cook 600–800 g of lean protein (chicken, hard-boiled eggs, tuna, lentils) in one session. Split into 150–200 g portions. Guarantees your protein intake effortlessly during the week.
Plate audit
All levelsAt every mealNutritional balance
Before each meal, check visually: 50% vegetables, 25% protein, 25% complex carbs on the plate. A simple method that replaces calorie counting for most goals.
Structured hydration
Beginner8 glasses spread over the dayMetabolism, physical performance
Plan your fluid intake: a glass on waking, before each meal, during and after exercise. Use a graduated 1.5L bottle as a reference. 2% dehydration cuts performance by 20%.
Post-effort anabolic window
IntermediateAfter every workoutRecovery, protein synthesis
Within 30–60 min after each session, consume 30–40 g of protein + 50–80 g of carbs (rice, banana, wholegrain bread). Maximizes recovery and muscle adaptation.
Chrononutrition — 4-week test
Intermediate4 weeksCircadian timing
Week 1: normal meals (baseline). Weeks 2–4: carbs concentrated at breakfast and lunch, protein/fat in the evening. Compare energy levels, recovery and body composition.
Creatine supplement — Protocol
Intermediate3–5 g/day ongoingStrength, recovery, performance
Take 3–5 g of creatine monohydrate per day at any time (saturation takes 4 weeks). No loading phase needed. The most scientifically validated supplement for athletic performance.
8-week program
Week 1–2
Diagnosis — Know your starting point
TDEE & target macros
Mifflin-St Jeor formula + activity factor → 300 kcal deficit or surplus depending on goal
Food tracking 7 days
Log everything without changing your habits — reveals the real gaps (protein in general)
Fridge and pantry audit
Identify the ultra-processed foods to gradually replace with healthy alternatives
Week 3–4
Structure — Putting the basics in place
First complete meal prep
Prep 5 lunches + 5 dinners on Sunday — rice, roasted vegetables, varied proteins
Breakfast optimization
Transition to a protein breakfast of 25–30 g: eggs + oats + fruit + nuts
Structured hydration
A 1.5L bottle to finish before 6 PM + 500 ml around each workout
Week-4 macro check
Check that you're hitting the protein/carbs/fat targets over 7 days with the app — adjust if needed
Week 5–6
Optimization — Timing and quality
Applied chrononutrition
Carbs in the morning and around workouts, fats at dinner — test over 2 weeks
Systematic anabolic window
Whey shake + banana or rice + tuna within 30 min post-effort at every session
Supplement integration
Creatine 5 g/day + omega-3 2 g/day + vitamin D3 2,000 IU/day — a proven base protocol
Week 7–8
Autonomy & Sustainability
Nutritional flexibility
Apply the 80/20 rule — 80% rigorous nutrition, 20% free meals without guilt
High-protein home recipes
Master 5 quick recipes (< 15 min) that reach 40 g of protein/serving
Body-composition check
Waist circumference, weight, comparison photos D1/D56 — assess the impact on composition
Personalized maintenance plan
Adapt the target macros to your new composition — recalculate TDEE after progress
* Program personalized by the Xenotif® AI based on your profile, level and goals.
Frequently asked questions
All about Nutrition
Not necessarily every day, but doing it at least once for 2–4 weeks is very revealing. It calibrates your food intuition permanently. After that, the plate method (50/25/25) is enough for most goals.
