Free Resources

Eat and recover properly to build lean muscle effectively.

Hit the right protein targets to support performance and recovery.

Identify and reduce common nutrient gaps in athletes.

Fuel high performance on a vegan diet without missing key nutrients.

Control portions easily without weighing or tracking food.

Use pre-sleep protein to improve overnight recovery and adaptation.

Increase daily fruit and veg intake to support health and recovery.

Pick the right cooking oils for health, performance, and recovery.

See how poor sleep limits performance — and what to fix first.

Hydrate smarter before, during, and after competition.

Turn salads into performance meals that keep you fuelled and satisfied.

Use evidence-based supplement pairings to support training and recovery.