NAIL THE BASICS
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Protein - Essential for muscle growth, recovery and repair.
Carbohydrates - The body's primary energy source. Include complex carbs in your meals for sustained energy, simple carbs will give a quick energy boost.
Fats - Important for satiety and vitamin absorption, healthy fats support overall health and hormone production.
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A calorie is the energy your body uses to sustain daily tasks.
9 calories / 1g fat
4 calories / 1g carbs
4 calories / 1g protein
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Maintenance: The amount of calories your body needs to maintain its current weight (this doesn’t necessarily mean you can’t lose fat and gain muscle!)
Deficit: A calorie intake that is below your maintenance resulting in weight loss.
Surplus: A calorie intake that is above your maintenance resulting in weight gain.
Being at maintenance or in a surplus is generally most conducive to improved performance in and out of the gym.
A deficit (and its potential symptoms- like low energy) should be carefully monitored.
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Fruit: 300g / day
Veg: 400g / day
Water: ~ 3L / day
Protein: 1.6-2.2g / kg bodyweight / day
