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TEMPLE OF LIGHT

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Nutrition and Training

This page provides general recommendations rather than a specific diet. Needs depend on age, body weight, training volume, health, and goals. If you have a medical condition or an eating disorder, are pregnant, or take medication, nutrition and supplements should be discussed with a physician.

Energy balance is key

Over the long term, changes in body weight are determined by the relationship between energy intake and expenditure. When these are approximately equal, weight usually remains stable. A sustained deficit promotes weight loss, while a surplus promotes weight gain. Strength training, sufficient protein, and a calorie surplus help build muscle rather than fat. Beginners can sometimes progress without a surplus.

The body is not a calculator, however. The calorie content of food and estimates of energy expenditure are always approximate; body weight also changes with glycogen and water stores. It is therefore better to assess the trend over several weeks together with well-being and athletic performance.

Energy balance does not make all foods equal. At the same calorie content, foods can differ greatly in satiety and in their amounts of protein, fibre, vitamins, and minerals. Both the quantity and quality of food matter for health and athletic progress.

Serious chronic calorie restriction in an attempt to lose weight can lead to low energy availability and RED-S — impairing recovery, performance, hormonal health, bone health, and immunity. This is a reason to reconsider the “diet” and consult a specialist.

Nutrition around training

Before training

It is best to finish a large meal about 2–3 hours before exercise. A light, familiar snack containing carbohydrates and a small amount of protein may work well 60–90 minutes beforehand. Individual tolerance matters more than a rigid diet.

During training

For an ordinary session lasting around a couple of hours, water is sufficient for most people. Longer and more intensive exercise may require carbohydrates and electrolytes.

After training

After a session, it is important to replace fluids and give the body material for recovery. A normal meal with protein, carbohydrates, and vegetables or fruit usually meets this need without special products. If a full meal is not coming soon, a familiar snack will do (preferably not carbohydrates alone).

Sports supplements

Supplements play a small role in sports nutrition and cannot compensate for insufficient energy, sleep, or complete meals.

  • Protein powder is convenient food, not an essential supplement. It is useful when obtaining enough protein from ordinary food is difficult.
  • Creatine monohydrate can improve strength and performance during repeated short, intense efforts. A typical dose is 3–5 g daily.
  • BCAAs usually offer no additional benefit when enough complete protein is consumed, so this separate supplement is often unnecessary.
  • Caffeine can temporarily improve endurance and performance, but it may impair sleep, increase anxiety, and cause palpitations.
  • Electrolytes and sports drinks are most useful during prolonged exercise, hot weather, and heavy sweating.
  • Vitamins and minerals should be taken for a confirmed deficiency or medical indication. Taking them “just in case” is, at best, useless.

Mindful eating

Mindful eating is not a new diet or a requirement to monitor yourself constantly. Its purpose is to help you notice hunger, fullness, the taste of food, and how eating affects your well-being.

  • eat regularly enough to avoid becoming extremely hungry;
  • whenever possible, do not rush and eat at least some meals without a screen;
  • notice which foods satisfy you and help you train well;
  • plan your meals while leaving room for flexibility, enjoyment, and eating with others;
  • do not divide foods into morally “good” and “bad” categories;
  • use calorie counting only as an optional tool, not as a measure of your discipline or worth.

A healthy diet does not require absolute “purity”. If its foundation is nutritious and varied, there is still room for desserts, festive meals, and convenient prepared foods.

Eating disorders deserve separate mention: they are serious illnesses, not a lack of willpower. An eating disorder cannot be treated with advice to “just eat properly”. Recovery may involve psychotherapy, medical monitoring, and work with a dietitian who specialises in eating disorders. Calorie counting and regular weighing may be harmful to people with an eating disorder or signs of one.

A practical guide

Physicians identify four general principles of healthy eating: adequacy, balance, moderation, and diversity. A diet does not have to follow a fashionable system; it is enough to build its foundation from ordinary foods with a moderate degree of processing.

  • Carbohydrates are the main source of energy for intense work, so their amount should reflect the training load. Whole grains, potatoes, pulses, vegetables, and fruit can form the foundation. During prolonged exercise, more easily digested sources are appropriate.
  • Protein is essential for recovery and adaptation to exercise. For people who train regularly and intensively, a guideline is 1.2–2.0 g per kilogram of body weight per day. It is better to distribute protein across several meals and obtain it from varied animal or plant sources.
  • Fats are necessary for the body’s long-term functioning and the absorption of fat-soluble vitamins. Unsaturated fats from fish, nuts, seeds, and plant oils are preferable. Fats should not be eliminated completely when losing weight.
  • A guideline for adults is at least 400 g of vegetables and fruit and about 25 g of fibre per day. Fresh, frozen, and canned foods are all suitable when they do not contain excessive sugar or salt.

Adjust portion sizes according to long-term trends in body weight, hunger, well-being, recovery speed, and training performance. A good nutrition system should not only work physiologically, but remain affordable, enjoyable, and sustainable for years.

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