Nutrition
You can train perfectly and still not get the results you want. What you eat — and when — matters as much as what you do in the gym. This is not a diet plan. It is an education.
"Most people come to me having tried every diet going. They have cut carbs, gone keto, counted every calorie. Half of them are exhausted and none of them are enjoying their food. Nutrition does not need to be a punishment. Understand the basics, eat sensibly around your training, and let the results come."
— oldschoolPT
"Diet is at least 60 per cent. Training is 30 per cent. The remaining 10 per cent is rest."
Most people get this completely backwards. They focus on training and treat food as an afterthought. A car will not start without fuel. Your body will not change without the right nutrition to support the work you are putting in.
Where Do You Want to Start?
Each topic below is a full deep-dive. Pick what's relevant to you.
The original 1990s nutrition plan — what I actually ate, how I calculated it, and how it holds up against modern science.
The original meal timing, calorie method and a point-by-point comparison with what current research says thirty years on.
Not all protein is equal. Why how much you eat and how much your body uses are two very different numbers.
What BCAAs do, why glutamine matters for immunity, and how to fuel proper recovery.
BMR, TDEE and three worked examples. Exactly how to calculate what your body actually needs.
The most researched supplement in sports science. Thirty years of evidence. Thirty years of personal use.
Calories, protein, carbs and fat per 100g for every food in the original plan — compiled from library research before nutrition apps existed.
The Three Macronutrients
Everything you eat is made of protein, carbohydrates and fat. Each does a specific job. None of them are your enemy.
Protein
Build & RepairThe building block of muscle. Every training session breaks tissue down — protein rebuilds it stronger. Over 50, your body needs more protein, not less.
Aim for: 1.6–2.2g per kg of bodyweight per day.
- Chicken, turkey, lean beef
- Eggs and egg whites
- Fish and seafood
- Greek yoghurt, cottage cheese
Carbohydrates
Fuel & EnergyYour body's primary fuel for exercise. Stored as glycogen in muscle and liver — burned during training, replenished through food. Time them around your sessions.
Aim for: Complex carbs around training. Less on rest days.
- Oats, brown rice, wholegrain bread
- Sweet potato, regular potato
- Fruit — particularly bananas and berries
- Vegetables — every single meal
Fats
Hormones & HealthEssential — not optional. Supports testosterone production, joint health, brain function and vitamin absorption. Quality sources only.
Aim for: 20–35% of daily calories from quality fat sources.
- Olive oil, avocado oil
- Avocado, nuts, seeds
- Oily fish — salmon, mackerel
- Eggs — the whole egg
Fuelling Around Your Training
When you eat is almost as important as what you eat. Get this right and you will train harder, recover faster and see results sooner.
| When | What to Eat | Why |
|---|---|---|
| 2–3 hrs before Pre | Moderate carbs, moderate protein, low fat | Top up glycogen without sitting heavy. Chicken and rice, oats with protein, eggs on toast. |
| 30–60 min before Pre | Small fast carbs if needed | Banana, oat bar, handful of dates. Quick energy only. |
| Within 60 min after Post | Protein and carbohydrates together | Your recovery window. 20–40g protein initiates repair. Carbs replenish glycogen. |
| Evening meal | Protein-led, vegetables, moderate carbs | Muscle repair happens overnight. A protein-rich dinner supports it while you sleep. |
I have lived with Type 1 diabetes since 2008. That means managing blood glucose, carbohydrate intake and insulin around training every single day for over sixteen years. It is not something I read about — it is something I live.
What I have learned — and what applies to everyone — is that carbohydrates are not the enemy. Understanding them is. If you have diabetes and want to start training seriously, please speak with your diabetes team first.
Common Nutrition Myths
The fitness industry is full of noise. Here is the honest truth behind the myths I hear most from new clients.
A note on this guidance. The information on this page reflects general evidence-based nutrition principles. It is not personalised medical or dietary advice. If you have a medical condition — including diabetes, kidney disease or cardiovascular disease — please consult your GP or a registered dietitian before making significant changes to your diet.
References
Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017; 14: 20.
Recommends 1.2–2.0g/kg/day for active adults to optimise recovery and lean mass maintenance.
Aragon AA, Tipton KD, Schoenfeld BJ. Age-related muscle anabolic resistance: inevitable or preventable? Nutrition Reviews, 2023; 81(4): 441–454.
Establishes that older adults require higher protein intakes than current guidelines recommend due to anabolic resistance — the reduced muscle protein synthesis response to protein ingestion with age.
Atwater WO, Benedict FG. Experiments on the Metabolism of Matter and Energy in the Human Body. US Department of Agriculture, 1902. Updated by FAO Food and Nutrition Paper 77, Rome, 2003.
The Atwater system — 4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat — remains the universal standard for nutrition science and food labelling worldwide.
Full academic references for each sub-topic are available on the relevant pages: Calculate Your Calories, Protein Quality, Amino Acids and Creatine.
