Guides
Eating for the training you do
Practical answers on fueling training days, recovering on rest days, and eating out without losing the plan.
Updated October 10, 2026Carb cycling for lifters: what the research supportsHow to carb cycle as a lifter, what the evidence actually says about fat loss and performance, and a simple high-day and low-day meal plan.Updated October 10, 2026High protein orders at Cava and Sweetgreen, with macrosHigh protein Cava and Sweetgreen orders for a cut, lean bulk, training day and rest day, with calories, protein, carbs and fat from official data.Updated October 10, 2026What to order at Chick-fil-A for high protein (with macros)Four Chick-fil-A orders for a cut, lean bulk, training day and rest day, with calories, protein, carbs and fat from Chick-fil-A's official nutrition facts.Updated October 10, 2026What to order at Chipotle on a cut (high protein, with macros)Four Chipotle orders for a cut, lean bulk, training day and rest day, with calories, protein, carbs and fat from Chipotle's official nutrition facts.Updated October 10, 2026Fight camp nutrition: how to eat around MMA trainingHow to eat during an MMA fight camp: protein and carb targets, steady weight loss, fueling hard sessions, and why extreme dehydration cuts are dangerous.Updated October 10, 2026What to order at McDonald's for high protein (with calories and protein)Four McDonald's orders for a cut, lean bulk, training day and rest day, with calories and protein from McDonald's official US menu.Updated October 10, 2026Meal prep for lifters: a simple 14-day templateA protein-forward 14-day meal prep plan for lifters: fixed breakfasts and lunches, rotating dinners, two prep sessions a week, and safe storage times.Updated October 10, 2026High protein Panera orders, with macrosFour high protein Panera orders for a cut, lean bulk, training day and rest day, with calories, protein, carbs and fat from Panera's official nutrition guide.Updated October 10, 2026What to order at Starbucks for high protein (with macros)Four Starbucks protein drink orders for a cut, lean bulk, training day and rest day, with calories, protein, carbs and fat from Starbucks' official protein menu.Updated October 10, 2026What to order at Subway for high protein (with calories and protein)Four Subway orders for a cut, lean bulk, training day and rest day, with calories and protein from Subway's official US menu.Updated October 10, 2026Should you eat more on training days?Yes, mostly carbs. How to scale carbohydrate to training load, why protein stays steady, and a simple training-day vs rest-day plan.
Try Siloh free.
Everyone starts free on iPhone. Pro adds the AI that plans your meals around your training.