Science-backed nutrition guides for CrossFit and hybrid athletes. Evidence-based macros, meal timing, carb cycling, and performance nutrition.
Stop using flat TDEE calculators. Learn how to set dynamic, day-by-day macros that match your CrossFit training schedule — with science-backed formulas and real examples.
Why eating the same carbs every day is holding you back. The science of matching carbohydrate intake to training demand — for better performance and body composition.
Hybrid athletes need more protein than pure endurance or pure strength athletes. Here's the evidence, the numbers, and how to calculate your exact requirement.
A complete 7-day meal plan with real food, macro breakdowns per meal, and scaling tips for different training volumes. Eat to perform.
Why the Katch-McArdle formula is 5-8% more accurate for athletic populations. Understanding BMR calculations and why body fat percentage matters.
Whether you're chasing strength gains or leaning out, your calorie targets need to match your training. A practical guide to setting performance-aligned intake.
How to lose fat without sacrificing WOD performance. Strategic calorie deficits, protein preservation, and carb timing for the cutting CrossFit athlete.
Nutrient timing for maximum performance and recovery. What to eat 1-2 hours before your WOD, during long sessions, and in the post-training window.