How much protein should I eat per day?

Most active adults thrive on roughly 1.6 to 2.2 grams per kilogram of bodyweight per day, spread across three to four meals.

Do I need a pre-workout shake before a CrossFit class?

For a 60-minute class, no. A normal meal one to three hours before training is plenty.

What supplements actually work?

Creatine monohydrate (3 to 5 g daily), protein powder if you struggle to hit protein targets with food, vitamin D in northern climates, and fish oil. The rest is mostly optional.

Why am I not losing weight even though I''m training hard?

Almost always because your eating is calibrated to a higher activity level than you''re actually doing. The fix is honest portions and more protein, not more food.

Should I eat differently on training and rest days?

Yes. Flex carbs to match activity. Keep protein consistent across all days.

Stop Eating Like an Athlete: Why Most People Eat Way More Than They Train For

You don't need an athlete's diet. You need an adult's diet that supports an athletic life.

Most adults are eating like professional athletes and training like enthusiastic adults. The math doesn't work.

Pre-workout shake. Intra-workout carbs. Post-workout recovery drink. Big "fueling" lunch. Mid-afternoon protein bar. "Just a little something" before bed because you're building muscle in your sleep.

You did three classes this week. You did not run a marathon. Your body does not need elite-level fueling. It needs adult-level fueling.

The volume gap nobody talks about

A pro CrossFit athlete trains 15 to 25 hours a week, sleeps 9 hours, and has someone planning their meals. You train 3 to 5 hours a week, sleep maybe 6, and ate sushi standing up at the kitchen counter at 9:42pm.

Their fueling makes sense for their sport. Yours often doesn't make sense for yours – which is the sport of being a healthy human with a job.

What "eating like an adult" actually looks like

Three real meals. Maybe one snack. Not constant grazing.
A palm or two of protein at every meal. Roughly 1.6–2.2 g/kg per day total for most active adults.
Carbs that match the day. Training day, more. Desk day, less.
Healthy fats, vegetables, water. Boring. Effective. Required.
No "fueling" needed for a 60-minute class. A normal meal an hour or two beforehand is fine.

The supplements you actually need

Most adults need a tiny stack: protein powder if you can't hit your protein target with food, creatine monohydrate (3-5 g/day), vitamin D, and maybe fish oil. Everything else is optional. Pre-workouts, BCAAs, fat burners, greens powders, mushroom blends – mostly marketing.

The weight problem hiding in plain sight

If you're training hard and not losing the weight you want to lose, the answer is almost never "eat more." It's usually "you're eating like you're burning 4,000 calories when you're burning 2,400."

Eat like the human you are

You're training for a long, strong, capable life. The food strategy for that life is shockingly simple. Eat real food. Hit your protein. Match carbs to activity. Sleep more than you think. Repeat.