Knowledge Hub
Nutrition
Nutrition influences how well training, recovery and body-weight goals fit together. Energy and nutrient intake are therefore important levers, but no single meal or macro target determines progress on its own.
This category brings together guides on energy balance, protein, macronutrients, dieting and muscle building. We use robust studies, reviews and nutrition guidance to translate evidence into practical starting ranges for gaining, maintaining or losing fat — linked directly to the Performance Lab calculators.
Foundational guide
Lose Fat and Keep Muscle. What Actually Works
A practical framework for fat loss built around an energy deficit, protein, resistance training and sensible progress tracking.
~8 min read
Guide
Creatine Effects, Dosage, and Intake. The Complete Guide
What creatine monohydrate can do, how to use it in practice, and what matters for dosage, loading and water retention.
~8 min read
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