Nutrition content is a war of tribes — keto, carnivore, plant-based, fasting. Strip away the identity politics and the evidence that survives is surprisingly simple, surprisingly boring and surprisingly powerful. Here is what I actually build client fueling on.
Protein: a meta-analysis of 49 trials found resistance-training adaptations plateau around 1.6 g per kilogram of body weight per day — roughly double what sedentary guidelines suggest, and best spread over three to four meals. Beyond that, more protein is not more muscle.
Fueling: the joint position of the American College of Sports Medicine is unambiguous — carbohydrate availability should match training demand. Heavy training days earn more carbs; easy days need fewer. Not ideology, periodization.
Hydration: performance measurably declines at around two percent body-mass water loss — a level most people reach in a long meeting-day with coffee and no water, never mind a training session.
What you eat modulates inflammation, gut function and cognitive stability. My rule set is short: real, nutrient-dense food most of the time; protein anchored at every meal; carbohydrates earned by output; hydration and electrolytes with intent. No forbidden foods — forbidden patterns.
At hour 60 of an ultra, the gut becomes the limiting organ, and lab nutrition meets field reality fast. That experience made me humble: the best plan is the one your body accepts on its worst day.
Two clients with identical plans respond differently — which is why the A6 approach starts with data: a Metabolism Analysis to see what your body actually burns, then adjustments tracked against energy stability, gut comfort and recovery. Nutrition is not a diet you follow. It is a system you calibrate.
Pillar 05 starts with measurement. A 30-minute Metabolism Analysis in Zurich replaces years of guessing.
This article is educational and not medical advice. Consult a physician before changing your training, sleep or exposure practices.