Fuelling Performance: Nutrition Principles That Last

Principles Over Plans

The fitness industry is saturated with diet plans, each claiming to be the optimal approach. Keto, carnivore, vegan, intermittent fasting — the list grows every year. But the evidence consistently points to a set of fundamental principles that matter far more than any specific dietary framework.

At Formation, we coach nutrition principles, not rigid meal plans. This approach builds lasting habits rather than short-term compliance.

The Protein Priority

If there's one nutritional lever that has the most impact on body composition, performance, and recovery, it's protein intake. Current research suggests that active individuals should aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day.

Distributing protein intake across three to four meals with at least 30 grams per serving optimises muscle protein synthesis and supports recovery between training sessions.

When You Eat Matters

While total daily intake is the most important factor, nutrient timing can provide a meaningful edge — particularly around training. A pre-workout meal containing carbohydrates and protein two to three hours before training supports performance, while a post-workout meal within two hours aids recovery.

For those training in the morning, even a small protein-rich snack before the session can make a noticeable difference in energy and output.

Building a Sustainable Approach

The best nutrition strategy is one you can follow consistently. This means finding an approach that fits your lifestyle, preferences, and social context. Rigid elimination diets often work in the short term but fail over months and years.

We encourage an 80/20 approach: focus on whole, nutrient-dense foods for the majority of your intake, and allow flexibility for the rest. This removes the psychological burden of perfection while still delivering excellent results.

Hydration — The Overlooked Essential

Even mild dehydration can impair cognitive function, reduce exercise performance, and slow recovery. Aim for a minimum of 35ml per kilogram of body weight daily, with additional intake before, during, and after training.

Electrolyte balance matters too, particularly for those training in warm environments or sweating heavily. Sodium, potassium, and magnesium are the key minerals to monitor.

Personalisation Through Data

Everyone responds differently to different dietary approaches. Food sensitivities, gut health, metabolic rate, and training demands all influence optimal nutrition. We use regular check-ins, body composition tracking, and blood work to refine each member's nutrition strategy over time.