Performance Nutrition.
Protein thresholds, creatine, zone 2 training, body recomposition. Training only works as well as the nutrition feeding it. The right protocol amplifies a session, the wrong one cancels it.
11 articles in this pillar.
Martial Arts Nutrition: Fuelling for Combat Sports Performance
Combat sports demand a unique nutritional approach: managing weight for competition while maintaining power, speed, and cognitive sharpness under physical stress.
Nutrition Periodisation: How to Eat for Different Training Phases
Your nutrition should change when your training changes. Here is how to periodise your diet to match your training phases for maximum results.
Creatine in 2026: What New Research Tells Us Beyond Muscle
Creatine is the most studied supplement in sports nutrition history, and the research now extends far beyond muscle. Here is what we know in 2026.
The Skinny Fat Problem: How to Recompose Without Extreme Dieting
Normal weight but high body fat is more common and more dangerous than most people realise. Body recomposition, not weight loss, is the solution.
Collagen Protein: Why It Matters for Performance (Not Just Skin)
Collagen is not a replacement for whey, it is a complement. Understanding the distinct amino acid profiles explains why both have a place in performance nutrition.
Caffeine and Performance: The Science of Timing, Dosing, and Tolerance
Caffeine is the most widely used performance enhancer in the world. Understanding its pharmacology helps you use it strategically rather than habitually.
Hydration Beyond Water: Electrolytes, Performance, and What Actually Matters
Drinking more water is not always the answer. Electrolyte balance matters as much as fluid volume for training performance and health.
How Much Protein for Body Composition Change?
The right protein target for body composition change is 1.6 to 2.2 grams per kilogram of lean body mass per day. The number is non-negotiable. How you hit it is up to you.
Body Recomposition: How to Lose Fat and Build Muscle at Once
Conventional advice splits the year into bulk and cut. The data on simultaneous fat loss and lean mass gain is now strong enough that most NZ clients should not be cycling at all.
Pre and Post Workout Nutrition: What the Evidence Actually Supports
The 'anabolic window' has been overhyped, but nutrient timing still matters. Here is what the evidence actually supports about eating around training.
Zone 2 Training Explained: Why It Matters for Longevity
Most NZ adults train at zone three intensity, then call it cardio. Zone two is what builds the mitochondrial floor. Different work, different result.
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