Nutrition & Recovery
Knowledge that applies across all training systems.
Nutrition
| Topic | Summary |
|---|---|
| Protein | How much, when, and what sources |
| Carbohydrates | Fueling training and recovery |
| Fat | Essential fats and hormonal health |
| Energy Balance | Calories in vs. out — bulking, cutting, maintenance |
| Nutrient Timing | Pre/post workout nutrition |
| Hydration | Water, electrolytes, and performance |
| Supplementation | What works, what doesn't |
Recovery
| Topic | Summary |
|---|---|
| Sleep | The most underrated performance enhancer |
| Warm-Up | Preparing the body for training |
| Active Recovery | Light movement on rest days |
| Deload Protocol | Planned recovery weeks |
Injury Prevention
| Topic | Summary |
|---|---|
| Connective Tissue | Tendons, ligaments, and joint health |
| Load Management | Training load monitoring |
| Mobility | Range of motion for safe lifting |
| Overtraining Signs | When to back off |
Cardio
| Topic | Summary |
|---|---|
| Aerobic Base | Building cardiovascular fitness |
| Concurrent Training | Combining strength and cardio |
| HIIT Protocol | High-intensity interval training |
Special Populations
| Topic | Summary |
|---|---|
| Female Athletes | Menstrual cycle, hormones, and training |
| Masters Athletes (35+) | Training adjustments for age |