What research supports about eating for performance.
Protein adequacy is the single most important nutritional variable for active individuals. 1.6-2.2g per kg bodyweight covers requirements for nearly all athletic contexts. Distribution matters — spreading protein across 3-4 meals maximises muscle protein synthesis better than the same amount consumed in 1-2 meals.
Carbohydrate is the primary fuel for high-intensity exercise. Low-carb diets impair performance at intensities above 60-70% of VO2max. For most recreational exercisers, the focus on carbohydrate manipulation is disproportionate to its impact — protein and total calories matter more.
Supplements with consistent evidence: creatine monohydrate (strength, power, recovery), caffeine (performance, endurance, focus), vitamin D (if deficient), omega-3 (inflammation, recovery). Everything else: weak evidence, variable results, or insufficient data. Save your money.