Health · Evergreen reference
Nutrition.
Nutrition exists to support health, recovery, longevity, and performance—not to win an imaginary award for dietary perfection.
Core principles
- Prioritise whole foods
- Eat sufficient protein every day
- Fuel training rather than simply restricting calories
- Optimise recovery
- Avoid nutritional perfectionism
- Let small improvements compound over years
Current targets
- Calories · approximately 2,700–2,800 kcal/day
- Protein · approximately 215 g/day
- Carbohydrates · approximately 260 g/day
- Fat · approximately 100 g/day
Current supplements
- Creatine
- Whey protein
- Magnesium glycinate
- Cod liver oil
- Extra virgin olive oil
- Turmeric
- Vitamin B12 · periodic
The objective is a way of eating that supports the work and remains sustainable over decades.