BRIK is a comprehensive yet concise guide designed for athletes and fitness enthusiasts who seek to optimize their strength, muscle growth, and overall physical performance without wading through long, drawn-out explanations. Created for those who prefer a quick, to-the-point approach, the book offers science-based strategies on how to activate the mTOR (mechanistic Target of Rapamycin) pathway, which is crucial for muscle protein synthesis. The BRIK guide integrates nutritional strategies offering clear and actionable information on how to properly fuel the body before, during, and after workouts to maximize strength and recovery. It covers essential topics such as macronutrient distribution, leucine intake for muscle growth, and personalized calorie ranges based on body composition and goals. Designed for those who want efficient and effective solutions, BRIK provides practical steps for individuals and training facilities to implement, including guidelines on tailoring calorie intake for weight loss or muscle gain (implementation guide is exclusive for training facilities). The goal of BRIK is to empower readers with the knowledge they need, quickly and efficiently, to fuel their bodies for optimal results. The book also emphasizes the importance of pre and post workout macronutrient timing, the use of supplements and electrolytes, and provides recipes that fit for an athlete's diet making it a practical, no-nonsense approach to long-term health, strength, and performance.