Nutrition Guide

A real sports nutrition course, not just a recipe collection: six parts to understand the mechanisms, work out your needs and your macros, choose your micronutrients, build your plate, handle nutrition around your training sessions, and steer all of it over several years. Numbered ranges, ready-to-use tables, no magic promises.

Who is it for?

This guide is for adults who train, from beginner to advanced: no nutrition prerequisite is needed, the first part setting out precisely the mechanisms and how to sort fact from fiction before working out needs. No equipment is required beyond the PDF itself, every part applying directly in your kitchen and your shopping.

The method

Six parts make up the method. The foundations explain the mechanisms and how to spot an unfounded nutrition claim. The calculation part works out your needs, your macros and your portions. Micronutrients cover vitamins, minerals and their real bioavailability. Putting it into practice builds your plate, with detailed sample days and a vegetarian option. Nutrition around your training sessions covers hydration, digestion under effort and meal timing. Steering it over years covers sleep, popular diets put to the test, supplements and the microbiome.

How long does it take to work through the Nutrition Guide?

The guide is a permanent method in six parts, meant to be consulted and reapplied over the years rather than read once: every part stays usable on its own depending on your needs at the time.

Do I need any special equipment to apply this guide?

No: beyond the PDF itself, no equipment is needed. The tables and sample days apply directly in your kitchen and your shopping, with numbered ranges to adapt to your daily life.

Is this guide suitable if I am new to sports nutrition?

Yes, it goes from beginner to advanced: the first part sets out the mechanisms and how to sort fact from fiction before the next part covers working out needs and macros.

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.