Nutrition Guide

A real nutrition course, written for someone who trains. Six parts: the mechanisms and how to sort fact from fiction, working out your needs and your macros, micronutrients and their bioavailability, putting it all on your plate, nutrition around your sessions, and steering it over years. Numbered ranges, ready-to-use tables, no magic promises.

What the guide includes

• How to use this guide
• The 3 levers behind 90% of the result
• Knowing who you can trust
• Where the numbers you are given come from
• Where your calories go
• Work out your needs
• Measuring something other than weight
• Protein, your number 1 dial
• Carbohydrates: your fuel
• Fats: the floor to respect
• Vitamins, without counting them
• The minerals that matter for you
• What goes in is not what is absorbed
• Antioxidants: the nuance that changes everything
• Your portions, using your hand
• Build your plate
• Nutrient density: the value for money of your plate
• A vegetarian plate that holds up
• 3 detailed sample days
• When to eat: the structure of your day
• Batch cooking and shopping
• Reading a label in 10 seconds
• Cooking and storage: what really changes
• Before, during, after
• Hydration and sports drinks
• Digestion under effort: it can be trained
• Eating enough: immunity, injuries, progress
• Sleep, your most profitable supplement
• Why diets fail (it is not willpower)
• Adjustments: the real situations
• Popular diets put to the test
• Supplements: useful, gadgets, and how to judge
• Microbiome and fiber: what we really know
• Aging strong: the real reason for all this
• Glossary

Numbered ranges, ready-to-use tables and concrete examples: you know what to eat, how much, and how to adjust when progress stalls.

Format : Downloadable PDF, yours for life, designed to be printed.