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Practical Guides for
Fuelling, Recovery
and Performance

Dietitian-led articles and tools for athletes, active adults and high performers. Clear guidance on fuelling, recovery, hydration, protein and everyday training nutrition.

01Practical tools

Practical tools

Interactive Performance Tools

Use these calculators and guides as a starting point. A sports dietitian can help you turn the numbers into a plan that fits your training and life.

Performance toolPeakLife Performance Macro CalculatorEstimate your BMR, TDEE and macro targets based on your body size, lifestyle, training load and goal.Open calculator Fuelling guidePeakLife Fuel FinderAnswer 5 quick questions and get a practical pre-training fuel plan for what to eat, when to eat it and what to avoid.Open fuelling guide Recovery guidePeakLife Recovery ScorecardGet a practical recovery plan based on your session, sweat, soreness and next training demand.Open recovery guide
02Resource library

Resource library

Browse by Topic

Filter by topic or explore the full library. Every article is written to be practical, readable and easy to apply in real life.

Start hereFuelling · 5 min readFuelling Before TrainingWhat to eat before training so you can start sessions with better energy, focus and follow-through.Read resource
02Recovery · 5 min readRecovery NutritionA simple recovery framework to help you refuel, repair and back up training more consistently.Read resource 03Protein · 6 min readProtein for Muscle GrowthHow to think about protein intake for muscle growth without overcomplicating the numbers.Read resource 04Hydration · 5 min readHydration & ElectrolytesWhen water is enough, when electrolytes help, and how to keep hydration practical around training.Read resource 05Game Day · 6 min readGame Day NutritionA calm, repeatable game-day plan to help you start competition fuelled, hydrated and comfortable.Read resource 06Fuelling · 6 min readSigns of Under-FuellingCommon signs your food intake may not be matching the demands of training, work and life.Read resource 07Fuelling · 5 min readBuilding a Performance PlateA practical meal-building guide for plates that support training, recovery and everyday health.Read resource 08Recovery · 5 min readSleep, Recovery & NutritionHow daily nutrition habits can support better recovery and make quality sleep easier to protect.Read resource 09Body Composition · 6 min readWeight Gain for AthletesPractical ways to increase intake for weight gain without relying on junk food or huge uncomfortable meals.Read resource 10Routine · 6 min readEating Around School, Work & TrainingHow to build an eating routine that fits busy days with school, work, commuting and training.Read resource

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