The five fundamentals

Five things decide almost everything. Get these right and the rest is detail.

Updated August 13, 2026 · 1 min

A kitchen counter: a pan of brown rice, half a red pepper and chopped green beans on a cutting board, an egg cracked into a bowl, a little olive oil and a glass of water.

Protein — the structure

It repairs and builds muscle. Benchmark: 1.6–2.2 g per kilo of body weight depending on the goal — your target in Camaleo is already set on that.

Too little: the body draws on muscle. Far too much: no extra benefit, and unbalanced meals.

Carbs — the fuel

They power effort and recovery. Cutting them drastically mostly loses water and training energy.

Favor whole sources (rice, oats, legumes, fruit) and place them around sessions.

Fat — the hormones

Essential for hormone production, including testosterone. Below ~0.8 g per kilo for too long, recovery and mood suffer.

Olive oil, fatty fish, avocado, nuts: quality matters as much as quantity.

Fiber — the satiety

Vegetables, fruit, whole grains, legumes. They fill you up, regulate digestion and feed your microbiome.

Simple benchmark: one vegetable at every meal, and 25–30 g per day.

Hydration — the transport

1–2% dehydration is enough to drop performance. Drink regularly through the day, add a large glass per hour of effort, more in the heat.

Clear urine is the only indicator you need.

General, informational benchmarks based on common sports nutrition guidelines. They don’t replace a doctor or dietitian, especially with a medical condition.