The athlete's fuel

You train hard, stack session after session, and yet your progress stalls. Your legs feel heavy, recovery drags on and the fatigue keeps building week after week. Most of the time, the training isn't the problem. Your plate is.

Plenty of amateur athletes train ten or fifteen hours a week and still eat as if they were on a diet. They're short on carbs around their sessions, short on protein through the day, and sometimes simply short on calories.

This guide brings together what the science really says about eating for hard training and turns it into practical guidelines for your everyday life. How much to eat, what to have before, during and after exercise, how to hydrate, how to recover better overnight, and how to build muscle or lose fat without sacrificing performance. Since men and women don't have the same needs, the guide also shows what changes for each.

Whether you're getting ready for your first HYROX, a marathon, an Ironman or a fight, you'll find everything you need to fuel your body for what you ask of it.