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Protein builds and repairs muscle tissue, which is critical whether you're trying to lose fat or gain size. It also keeps you fuller for longer, which makes sticking to your calories much easier. Think lean meats, eggs, fish, Greek yoghurt, and protein shakes when needed.

Carbs are your body's preferred fuel source — especially for training and daily activity. They're not the enemy. The goal is to eat the right amount for your activity level and goal. Prioritise whole food sources like rice, oats, potato, fruit and vegetables over processed options.

Dietary fat supports hormone production, brain function, and overall health. Don't eliminate it — just choose quality sources like olive oil, nuts, avocado, eggs and fatty fish. Fat also helps you absorb fat-soluble vitamins your body needs to function properly.