Protein isn’t just for people who want to “get big.” It’s essential for repairing tissue, preserving muscle mass, producing enzymes and hormones, and keeping you full. Without enough protein, your body in a caloric deficit will lose muscle alongside fat.
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Minimum target: 1.6g per kg of body weight per day for active individuals.
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The brain and muscles run primarily on glucose. Carbs are not the enemy, a caloric surplus is. Prioritize fiber-rich carb sources (whole grains, legumes, tubers, fruit) over refined ones.
Fats are essential for testosterone production, vitamin absorption, and neurological health. Eliminating fat is one of the most common nutrition mistakes. Quality matters: prioritize monounsaturated (EVOO, avocado) and polyunsaturated (Omega-3) fats over excess saturated and trans fats.
Without adequate hydration, physical and cognitive performance drops by 10–20%.
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Target: 35ml per kg of body weight per day, plus what you lose during training.
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