11/10/2025
⚡ Priorities in Performance Nutrition ➡️ Made Simple
Supplements can fine tune performance ➡️
But the foundations that actually drive performance are built from the bottom up.
Here’s the hierarchy 👇
1️⃣ Energy Needs
You cannot recover, adapt, or perform without enough total energy.
Low energy availability reduces hormones, immunity, bone density, and performance (Loucks and Thuma, 2003; Mountjoy et al., 2018).
2️⃣ Macros (Protein, Carbs, Fat)
Macronutrients determine body composition, fuel availability, and recovery rate.
Protein ~1.6–2.2 g/kg/day, carbs adjusted to training load, fats >20% of energy intake (Burke et al., 2011; Thomas et al., 2016).
3️⃣ Micros (Food Quality)
Micronutrients, antioxidants, and polyphenols support metabolism, immunity, and oxidative balance.
A diverse, plant-rich diet improves recovery and inflammation control (Calder, 2017; Walsh, 2019).
4️⃣ Timing
Fuel around training matters once the first three levels are met.
Pre-, intra-, and post-training nutrition enhance adaptation and glycogen recovery
(Areta et al., 2013; Burke et al., 2017).
5️⃣ Supplements
Only effective after the basics are nailed.
Creatine, caffeine, beta-alanine, omega-3, and vitamin D have the strongest support.
(Kerksick et al., 2018; Maughan et al., 2018).
🔑 The key:
Get the foundations right first.
Supplements refine performance ➡️ but energy, macros, and consistency build it.
