How concept//form sets your nutrition targets
A breakdown of the protein, carbohydrate, and timing logic in your session plan.
The macros in your concept//form plan are not generic recommendations. They are calculated against your session type, goal, and bodyweight where provided. Here is the logic behind each number.
Protein
The algorithm targets 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. This range is derived from the 2018 meta-analysis by Stokes et al. published in the British Journal of Sports Medicine. That review pooled data from 49 studies and found that protein supplementation beyond 1.62g per kilogram per day produced no additional muscle mass gains in resistance-trained individuals.
Hypertrophy goals are set toward the higher end of this range. Strength and general fitness goals sit in the middle. Aesthetic goals, where fat loss alongside muscle retention is the aim, receive a slightly elevated target to support muscle preservation in a deficit.
Carbohydrate priority
Carbohydrate priority is assigned by how much your session relies on glycolytic pathways. A pure strength session with heavy loads, long rest periods, and sub-maximal cardiovascular demand has low glycolytic demand and receives a low carbohydrate priority. A hybrid or athletic session with conditioning elements receives high priority.
This is not about restricting carbohydrates. It is about matching intake to demand so energy is available when it is needed and not simply contributing to total calorie load when it is not.
Pre and post session timing
The 30 to 60 minute pre-session window is established for maximising glycogen availability without GI discomfort during training. Post-session protein targets the 0 to 2 hour window where muscle protein synthesis is most elevated following resistance exercise. Schoenfeld and Aragon (2018) showed that this window is real, though less acute than once thought. Consistency across the day matters more than hitting a precise minute.
The numbers work best when they are applied consistently over weeks, not optimised precisely on a single day.
Stokes et al. (2018) Br J Sports Med; Schoenfeld & Aragon (2018) J Int Soc Sports Nutr; Morton et al. (2018) Br J Sports Med.
Put it into practice
Apply this to your own training.