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Every claim below was made in this piece, quoted word for word and numbered in the order the piece makes them, so you can read it there rather than take our word for it. The sentence above each quote is our reading of the claim, not their wording. Each quote was checked against a stored copy of the page at build time; where the two differ, the quote is the fact.
Their wordsI believe that by the contrary, to build a sustainable diet for health and therefore performance, you must focus first on the fundamental principles, the 99% that drives almost all health, body composition, and performance outcomes, and only then fine tune the 1% of marginal and specific gains.
Their wordsThe base of your nutrition should consist overwhelmingly of whole, single ingredient foods, those you can recognize from somewhere in nature: vegetables, fruits, whole grains, nuts, seeds, meat, fish, eggs, tubers, rice... Alongside single ingredient items, simple processed foods created through traditional methods (fermentation, culturing, or baking) provide immense nutritional value without the downside of additives.
Their wordsThe most important thing when you finish a workout is to rehydrate, we often hear that we need to take protein after a workout (timing of protein intake doesn't really matter if is available thought the day) or to eat carbohydrates right after (if you're not super lean and are doing a very long and intense workout, the body available sources will be enough) and taking either of them without hydration will upset osmolarity and keep the toxins produced during exercise in your body for longer time.
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