FitForge — Fuel Your Training

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Athlete nutrition fundamentals

Target 1.6–2g of protein per kg of bodyweight daily. This protects muscle while the fat comes off.
Spread it across meals — your body can only use so much at once. Aim for 25–40g per sitting.
Best sources: chicken breast, eggs, fish, Greek yoghurt, cottage cheese, legumes, tofu, and whey if you supplement.
The post-workout window is real — get protein in within 30–60 minutes of finishing a session.

Carbs are not the enemy. They are your primary fuel for cycling and high-intensity Freeletics work.
Before training: eat simple carbs 30–60 min before (banana, toast, rice cakes, an energy bar).
After training: pair carbs with protein within 30 min to replenish glycogen and start muscle repair.
On rest days, reduce carb portions slightly and increase veg — you need less fuel when you're not burning it.

Drink 2.5–3.5 litres of water daily on training days. More in hot weather or after long rides.
If a session is over 60 minutes, use an electrolyte drink or tablet — plain water won't replace what you sweat out.
A simple DIY electrolyte: water + pinch of salt + squeeze of lemon + a little honey.
Check your urine colour. Pale yellow = hydrated. Dark yellow = drink more. Clear = back off slightly.

Make it stick

Eat protein first at every meal, then fill the plate. It keeps you full longer and protects muscle in a deficit.
Prep ahead. Cooked chicken, boiled eggs, or pre-portioned snacks remove the decision of what to eat when you're hungry and tired.
Time your biggest carb meals around training — before for fuel, after for recovery.
Prioritise sleep. 7–8 hours is where muscle grows and fat burns. No supplement replaces it.
Weigh your protein sources at least for the first few weeks. Portion estimates are almost always off.

Liquid calories — sugary drinks, energy drinks, and fruit juices can quietly double your calorie intake without making you feel full.
Skipping meals and then overeating later. Consistent fuelling beats the crash-and-binge cycle every time.
Ultra-processed snacks as a daily habit. A planned treat once a week is fine — daily is where it becomes a problem.
Crash dieting. A 300–400 kcal daily deficit is plenty. Bigger cuts burn muscle and stall metabolism.
Heavy meals right before bed. Finish dinner at least 2 hours before sleeping for better recovery and digestion.

When to eat what

2 hrs before: Full meal — protein + complex carbs + veg. Give yourself time to digest.
30 min before: Small quick carb — banana, dates, toast or an energy gel.
During (60+ min sessions): Electrolytes and water. Energy gel or dates for rides over 90 min.
Within 30 min after: Protein + simple carbs — shake + banana, or chicken + rice. Your highest-priority nutrition window.
2–3 hrs after: Balanced full meal to top up recovery.

Keep protein intake the same — your muscles are still repairing from the previous session.
Reduce starchy carbs slightly — you don't need as much fuel when you're not burning it.
Increase vegetables to fill the plate — more fibre keeps you satiated and supports gut health.
Hydration still matters — aim for at least 2 litres even on rest days.