We break food into four categories. Each category has its function towards making you stronger and are required, albeit in different amounts, as part of what is considered a 'strong' way of eating.

The four categories of food we use are :

  • Protein
  • Carbohydrates
  • Fat
  • Vegetables

The infographic below shows the foods we recommend, and what one portion looks like in each category.


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You are what you eat, so take the time to source your food with quality in mind. Sometimes it can be a little more expensive, but we feel its a worthwhile cost.

With meat and fish sources, we would recommend that you buy fresh from providers that are high-welfare/organic/sustainable.

With fruit and vegetables, aim to acquire fresh, seasonal varieties. Aim to get a wide variety of colour in your diet.


PROTEIN - Builds and repairs muscle.

VEGETABLES - Provide vitamins and minerals as well as helping digestion.

FAT - Helps with many functions of the body, including joints and hormones.

CARBOHYDRATES - Provide the body with energy,

ALL of the food categories have a function and any goal can be achieved without having to omit any one of them.


Just because it isn't on the list, it doesn't mean it wont make you stronger, they are just some of the more popular options. Check with your coach if in doubt.

The above food sources make you stronger because they have good nutritional values and have gone through minimal processes. They will each provide you with more benefits than your typical processed food source and are often the better decision to make. You are what you eat!

Some food sources that are not listed, will not make you stronger, though they may offer mental and/or social benefits. Though we appreciate that these foods can be worked into a healthy lifestyle, these are best minimised in order to achieve efficient results. Your coach will help you with this.

Below is a list of common cravings along with 'stronger' solutions. Though the solutions aren't always optimal, they are better.