Nutrition is signaling. Get the signal right.
Food is not fuel alone — it is a molecular signal that determines which genes express, which tissues remodel, and which hormonal cascades respond to training. The macronutrient distribution, micronutrient adequacy, and timing windows of an athlete's nutrition compound across a career.
"Eat for the athlete you intend to be in five years, not the one you were five years ago."
Macronutrient targets, anchored to the athlete.
Generic recommendations consistently undershoot the protein and overshoot the discretionary carbohydrate of the modern training athlete. Anchor to body mass and training phase, not to general-population averages.
- Distributed across 4 meals, ~0.4 g/kg per feed
- Leucine-rich sources for masters athletes
- Floor raised to 1.8–2.2 g/kg over age 40
- Periodized to training load, not held constant
- Higher around key sessions; lower on rest days
- Quality matters: minimally processed sources
- Mono-unsaturated dominant; omega-3 prioritized
- Sufficient for hormonal substrate
- Not displaced by carbohydrate in lean phases
Supplementation, evidence-graded.
We grade compounds against three criteria: mechanism plausibility, controlled-trial evidence, and effect size in trained populations. Below is the protocol most consistently supported across the longevity-focused literature.
| Compound | Mechanism | Protocol | Evidence |
|---|---|---|---|
| Creatine monohydrate | ATP-PCr resynthesis, lean mass, cognitive | 3–5 g · daily | |
| Omega-3 (EPA/DHA) | Inflammation, neural, joint, cardiovascular | 2–4 g · daily | |
| Collagen + Vit C | Tendon & ligament collagen synthesis | 15g + 50mg · pre-load | |
| Vitamin D3 | Bone, muscle, immune, hormone | 2000–5000 IU · to 30+ ng/mL | |
| Magnesium glycinate | Neuromuscular, sleep, glucose | 200–400 mg · evening | |
| NAD+ precursors | Mitochondrial NAD+ restoration | 250–500 mg NR/NMN | |
| Curcumin (bioavailable) | Inflammatory modulation, joint comfort | 500–1000 mg · daily |
Evidence strength · ratio of mechanism + controlled trials in trained populations
Timing windows that matter.
Most "nutrient timing" claims fail under controlled scrutiny. Three windows survive the evidence threshold.
Glycogen primed.
1–2 g/kg carbohydrate, 0.3–0.4 g/kg protein, 2–3 hours before high-intensity work. Drives session quality more than session-day calories.
Anabolic feed.
~0.4 g/kg protein plus moderate carbohydrate within 1–2 hours. The "anabolic window" is wider than once claimed but real for back-to-back training days.
Overnight remodel.
Slow-release casein (~30–40 g) supports overnight protein synthesis. Most evidence-supported "third feed" intervention.
Frequently asked questions
How much protein do athletes need?
Most training athletes need 1.6–2.2 g of protein per kg of body mass per day, distributed across about four meals. For masters athletes the floor rises toward 1.8–2.2 g/kg with leucine-rich sources.
Which supplements have the strongest evidence?
Creatine monohydrate and omega-3 (EPA/DHA) carry the strongest evidence, followed by vitamin D3, magnesium glycinate, and collagen with vitamin C for tendon support. We grade every compound on mechanism plausibility and controlled-trial evidence.
Does nutrient timing actually matter?
Three windows survive controlled scrutiny: pre-session glycogen priming, post-session protein and carbohydrate, and a pre-sleep slow-release protein feed. Most other timing claims fail rigorous testing.