Free, Evidence-Based Nutrition Guides.
Nutrition does not need to be complicated. But the diet industry has made it seem that way — with conflicting advice, restrictive protocols, and supplement marketing that obscures the simple principles behind eating for your goals. Our nutrition guides cut through the noise. Each guide covers a single nutrition topic in depth, explaining the science in plain language and giving you practical, actionable guidance. No fad diets. No banned foods. No supplement sales. Just evidence-based nutrition education that you can apply immediately.
Nutrition GuidesMaster nutrition one topic at a time.
Each guide covers a single nutrition topic in depth — the science, the practical application, and the common mistakes to avoid. Read them in order or jump to the topic you need most.
Energy Balance Guide
Understand the foundational principle of nutrition — caloric intake versus expenditure — and how it determines whether you lose, maintain, or gain weight.
Learn how to calculate your TDEE, create a caloric deficit or surplus, and adjust your intake based on your progress.
Macronutrient Guide
Learn how to distribute your calories across protein, carbohydrates, and fats for optimal body composition, performance, and health.
Understand protein requirements for muscle, carbohydrate timing for performance, and fat intake for hormone health.
Meal Planning Guide
Learn how to build flexible meal plans that fit your macro targets, food preferences, and lifestyle — without rigid diets or banned foods.
Master the art of flexible dieting, learn how to track macros, and discover how to eat well without obsessing.
Supplement Guide
Get evidence-based information on supplements — which ones work, which ones do not, and which ones are a waste of money.
We review the research on creatine, caffeine, protein powder, beta-alanine, citrulline, and more — with no supplement sales.
Nutrient Timing Guide
Learn when to eat for optimal performance and recovery — pre-workout, post-workout, and throughout the day.
Understand the anabolic window, carbohydrate timing, and why total daily intake matters more than meal timing for most people.
Cutting & Bulking Guide
Learn how to set up a successful fat loss phase or muscle-building phase — calorie targets, macro ratios, and adjustment strategies.
Master the art of the cut and the bulk, learn how to avoid common mistakes, and discover how to transition between phases.
Tools and resources to go with your guides.
Each guide links to free tools, articles, and coaching options that help you apply what you learn. Here are the key nutrition resources available on ElitePTS:
Start learning nutrition today.
Read our free guides, use our free tools, or work with a certified nutrition coach. However you learn, you get evidence-based guidance.
