Protein spread out
Eggs, fish, pulses, dairy: a source at every meal rather than one large dose in one go.
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Goal: strength training
Brock lines your eating up with your training.
No miracle supplement, no universal programme: Brock follows one simple principle — spread protein across the day and keep enough energy to support the effort, with values that are sourced when the food appears in a reference table, and flagged as estimates when it does not.
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What Brock is for
“Strength training”, concretely
This goal promises neither a numeric gain in strength nor a particular physique: it helps you see whether your eating really keeps up with your training, day after day.
The reference points draw on the protein reference intakes of ANSES and on the general PNNS reference points: keep a source of protein at every meal, stay regularly hydrated, and do not cut out wholegrain starches. These are general reference points: for a plan tailored to your level or to a medical condition, the advice of a healthcare professional or a qualified coach takes precedence.
A different goal? Have a look at bulking with Avo, or go back to the overview with Pousse.
Hydration around exercise
Water remains the reference before, during and after a session.
Regular tracking
Log your meals to see whether your intake keeps pace with your training, without chasing a single number.
In the app
How Brock works alongside you
Once the “strength training” goal is chosen, Brock carries occasional reference points — never medical advice, never an imposed training programme.
Brock
“Spread your protein across the day: eggs, fish, pulses, dairy.”
Brock
“Log your meals to see whether your protein is keeping up with your training.”
Wellbeing reference points reviewed internally before publication, sourced from ANSES/EFSA — not medical advice. Sources ›
A sourced example
Protein, in actual numbers
Radish ties a food to its reference table (CIQUAL/ANSES or USDA) when it appears in one, and shows its value as estimated when it does not; the Nutri-Score is calculated either way. The full detail is on Methodology and Sources.
Poulet, filet sans peau grillé/poêlé
Per 100 g
CIQUAL code 36018 · ANSES, Ciqual 2025 table
Energy141 kcal
Protein30.1 g
Carbohydrate0 g
Fat2 g
Example display. The record name is kept in French, as ANSES publishes it. When a value is missing, the app writes “not reported” rather than a zero.
Common mistakes
What most often holds back muscle gain
Putting everything into one protein hit
A large amount of protein concentrated at the end of the day covers requirements less well than an intake spread across the day's meals.
Cutting carbs out of reflex
Wholegrain starches remain the steadiest energy base for a diet that supports regular training.
Neglecting hydration
“Water contributes to the maintenance of normal physical and cognitive functions”: a claim authorised by Regulation (EU) 432/2012, whose benefit is obtained with a daily intake of at least 2 litres of water, from all sources. Drinking regularly around exercise remains the simple reference point.
Measuring nothing at all
Without tracking, it is hard to know whether your actual intake matches the intensity of your training.
Frequently asked
About the “strength training” goal
Do I have to count calories to make progress in the gym?
It is not compulsory, but following your protein intake and your overall energy helps you see whether your eating really matches your training, rather than guessing.
How much protein does Radish recommend?
Radish imposes no single figure: it shows a reference range and leaves the spread across the day, consistent with the ANSES reference points for regular sport.
Is Brock suitable for beginners?
Yes: the reference points stay general (spreading protein, hydration around exercise) and assume no particular training level.
Does Radish replace a coach or medical supervision?
No. Radish follows your eating, not your training load or your health. For a personalised programme or in case of injury, a professional's advice takes precedence.
Can I change goals if my training changes?
Yes, the goal can be changed at any time in the settings; for example to bulking (Avo) or endurance (Pep).
The full picture
The six other goals
Each goal has its own character and its own page of reference points, sourced and reviewed before publication. See all seven goals ›