Food Hygiene
Nutrition Practical Digestion
Food Hygiene is a descriptive lens that prioritizes food quality, individual tolerability, and stable energy. It complements Clean Bulk (quality) and Lean Surplus (surplus magnitude) and contrasts with Dirty Bulk. A framework, not a prescription.
Notice
Term and Scope
In brief Food Hygiene groups eating practices that support digestion, energy, and training capacity. The focus is qualitative (food selection, preparation, structure) and is read against goal magnitude and training load.
- Quality: nutrient-dense, minimally processed choices; smart fiber & cooking methods.
- Tolerability: identify personal triggers (e.g., lactose, FODMAPs) and dose accordingly.
- Stability: planable meal rhythms; steady energy and focus for training & SRA.
Context and Interpretation
- Depends on: digestion, NEAT, sleep/stress, TDEE, and training phase.
- Common ranges discussed: ~80–90% minimally processed; 3–5 protein-rich feedings/day; per meal ~25–40 g high-quality protein (~0.3–0.5 g/kg) — see Leucine Threshold.
- Energy coupling: With a Lean Surplus, the Rate of Gain serves as an outcome metric — not a command.
Indicators and Data Quality
Evaluate indirectly via a digestion log, subjective energy, training tolerance, sleep, and appetite. Add 7-day body-mass averages, circumference, and performance markers.
Relation to Adjacent Terms
Clean Bulk emphasizes quality of intake, Lean Surplus the magnitude of the surplus. RoG is the outcome, MPS the process at the muscle level. Food Hygiene organizes day-to-day implementation.
“You have to get fat to gain weight”
False. Quality and surplus magnitude are separate dials. Deep-dive: Myth #5.