Scientific Nutrition and Strength Training Principles that Every Athlete Must Know


Nutrition is inextricably involved with these principles. If you do not fuel your body appropriately then you will be unable to perform to the best of your abilities. If you do not feed your body what it needs to recover then you cannot recover, adapt and grow stronger.

rp_bodycompositionSource: Renaissance Periodization
Body Composition

TIP: The first 2 points, calorie balance and Macronutrients alone will account for around 75 – 80% of your success.

Transformations using Renaissance Periodization meal templatesSource: Renaissance Periodization
Transformations using Renaissance Periodization meal templates

There are 5 different aspects of nutrition to pay attention to when it comes to maximising your performance and recovery, and achieving the goals that you are aiming for.

The magnitudes above are, in the same way as the principles of strength training, ordered in accordance with importance. If you are to achieve the results that you want, then you must first make sure that you are eating the correct calorie balance, macronutrients, nutrient timing and food composition before you start worrying about supplements for example.


1. Calorie Balance

Calorie balance is the ratio between calories taken in and calories expended in any one individual at any given time.

You can only ever be in ONE of the following states.

  • A negative calorie balance will always result in weight loss. “Even though body water alterations may occasionally mask this loss of tissue, it is always going to occur, with ZERO exceptions so far discovered.”
  • A eucalorie balance means that the athlete will not gain or lose weight because they expend as many calories as they consume.
  • A positive calorie balance means that the individual is consuming more calories than they are using.

In order to maximize your chances for muscle gain or fat loss, you must know when and how to enter a hypo, hyper, or eucaloric state.

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