Most nutrition advice is overcomplicated nonsense. It focuses on the top 10% (supplements, timing, "hacks") while ignoring the 90% that actually dictates your weight and performance. We are currently building a brand new, 5-Module Course: The Atlas Nutrition Basics. Our goal is simple: To give you the 80-90% of nutrition knowledge you actually need to perform, without the fluff. Here is a sneak peek at Module 1: We are stripping it back to the Laws of Physics. As you can see in the diagram below 👇, before we talk about anything else, we have to understand Energy Balance and TDEE (Total Daily Energy Expenditure). The Course Breakdown: ✅ Module 1: Energy Balance (The Physics of Weight Loss/Gain) ✅ Module 2: Macronutrients (Protein, Carbs, Fats) ✅ Module 3: Fueling for Performance (Pre/Post Workout) ✅ Module 4: Hydration & Recovery ✅ Module 5: Supplements (What actually works) The best part? It will be completely FREE for all members of this community. We are filming the lessons this week. Drop a "🔥" in the comments if you want us to drop Module 1 as soon as it's ready.

Fuel for the Work Required: Build Your Performance Plate Your energy needs change every day depending on your training schedule. Instead of eating the same way all the time, adjust your plate to match your workout. This simple method ensures you have the fuel you need on hard days and are supporting recovery on easier days. Use this guide to build your plate for any meal: Hard Training Day / Competition Day (Long or high-intensity sessions, double-days, or game day) Goal: Maximise carbohydrate intake to fuel performance and replenish glycogen stores. - ½ Plate: Carbohydrates (Fuel) - ¼ Plate: Lean Protein (Repair) - ¼ Plate: Color (Support) Moderate Training Day (A typical training day with a standard 60-minute workout) Goal: A balanced intake of all macronutrients to support training and recovery. - ⅓ Plate: Carbohydrates (Fuel) - ⅓ Plate: Lean Protein (Repair) - ⅓ Plate: Color (Support) Easy Day / Rest Day (Low-intensity activity like mobility, a walk, or a full rest day) Goal: Prioritise protein for repair and fruits/vegetables for micronutrients, with fewer carbohydrates. - ½ Plate: Color (Support) - ¼ Plate: Lean Protein (Repair) - ¼ Plate: Carbohydrates (Fuel)