FUEL YOUR
STRENGTH
What you eat is just as important as how you train. Learn the fundamentals of nutrition to power your progress from the inside out.
"You can't out-train a bad diet. Food is fuel — and when you learn how to use it, your results will speak for themselves."
— Coach Lionel · Teleport Strength™
Protein is the building block of muscle. Every time you train, your muscles break down — protein rebuilds them stronger. Aim for lean sources like chicken, fish, eggs, and legumes.
Carbs are your body's primary fuel source. Don't fear them — choose quality sources like rice, oats, sweet potato, and fruit. Time them around your workouts for best results.
Healthy fats support hormone production, joint health, and brain function. Focus on avocado, nuts, olive oil, and fatty fish. Fat does not make you fat — excess calories do.
Most people are chronically dehydrated without knowing it. Drink at least half your bodyweight in ounces of water daily. If you feel hungry, drink water first — often it's thirst in disguise.
Your body has been fasting overnight. A quality breakfast kickstarts your metabolism and sets the tone for the day. Protein + complex carbs in the morning = sustained energy.
Different colored vegetables and fruits contain different vitamins and minerals. The more colors on your plate, the more nutrients you get. Variety is key to long-term health.
When hunger hits and there's no plan, poor choices follow. Prepping meals ahead removes decision fatigue. Even prepping just 3 days at a time creates a massive advantage.
Sauces, dressings, sodas, and juices can add hundreds of hidden calories without filling you up. Read labels. Liquid calories are easy to overlook but hard to burn.
Poor sleep increases hunger hormones and cravings for junk food. 7–9 hours of quality sleep directly impacts your ability to make good nutritional choices the next day.
Carbs make you fat. So you cut them completely and wonder why you feel exhausted.
Excess calories cause fat gain — not carbs. Quality carbs are essential for energy, brain function, and performance.
Eating fat makes you fat. Cut all fat from your diet to lose weight.
Healthy fats are essential. They support hormones, help absorb vitamins, and keep you satiated longer — reducing overeating.
You need to eat every 2 hours to keep your metabolism going.
Meal frequency matters less than total daily intake. Eat in a pattern that works for your lifestyle and keeps you consistent.
Supplements replace real food. Just take protein shakes and you're good.
Whole foods come first — always. Supplements fill gaps; they don't replace the nutrients, fiber, and benefits of real food.
Before coffee, before food — drink 16oz of water immediately after waking. You've been without water for 6–8 hours. Rehydrate first.
Every meal should have a lean protein source — chicken, fish, eggs, Greek yogurt, cottage cheese, beans. This keeps you full and supports muscle maintenance.
Vegetables are high in nutrients and low in calories. They add volume to your meals, keeping you satisfied without blowing your calorie budget.
If it has more than 5 ingredients or ingredients you can't pronounce, eat it sparingly. Whole, minimally processed foods should make up the majority of your diet.
Sodas, juices, energy drinks, and fancy coffees can easily add 300–600 calories to your day without making you feel full. Stick to water, black coffee, or unsweetened tea.
"Nutrition doesn't have to be complicated. Eat real food, mostly plants, not too much — and stay consistent. The results will follow."
— Coach Lionel · Teleport Strength™
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