Nutrition
Carbohydrates are not the enemy: fuelling performance
Carbs power your training and your brain. Learn how much you need, which sources work best, and how to eat them without gaining unwanted fat.
Nutrition
Nutrition
Pre-workout meals and snacks: what to eat and when
Eating the right food at the right time before training improves energy and prevents stomach trouble. Here are simple local options for every schedule.
Nutrition
Post-workout nutrition and recovery meals
What you eat after training helps repair muscle and refill energy. Here is how to time it, what to include, and easy local recovery meals that cost little.
Nutrition
Hydration for training in a warm climate
Kampala heat and humidity change how much you sweat and how much you need to drink. Learn how to stay hydrated before, during and after training without overdoing it.
Nutrition
Protein: how much you really need
Protein is the most talked about nutrient in any gym. Here is how much most people actually need, how to spread it across the day, and where to find it locally.
Nutrition
Healthy fats: what they do and where to find them
Fat is essential for hormones, vitamins and energy. Learn which fats help your health, which to limit, and how to use avocado, groundnuts and fish in daily meals.
Nutrition
Supplements: what works, what does not, and what to be careful with
Few supplements have strong evidence behind them. Here is what actually works, what is wasted money, and how to stay safe when buying products in Uganda.
Nutrition
Meal prep for a busy week
Spending 2 hours on Sunday can make every weekday meal easier, cheaper and healthier. Here is a practical plan using local food, simple storage and sensible safety.
Nutrition
A balanced plate using Ugandan staple foods
Matooke, posho, rice, beans and greens can make a very good training plate. Here is how to build a balanced meal from foods you already know and can afford.
Nutrition
Reading food labels and avoiding common traps
Packaging claims can be misleading. Learn how to read the ingredients list and nutrition panel so you can choose foods that match your goals and your budget.
