1.6-2.2g/kg protein, 4-7g/kg carbs. Meal timing: pre-workout carbs for performance, post-workout protein for MPS.
🍽️ Meal-by-Meal Guide
PRE WORKOUT · 60-90 min before
Eat: Oats + protein + banana. Rice + chicken. Bagel + PB.
Why: Carbs 1-2g/kg. Moderate protein. Low fat/fiber.
POST WORKOUT · Within 2h
Eat: Chicken + white rice. Whey shake + banana. Beef + sweet potato.
Why: 30-50g protein. 1-1.2g/kg carbs. Faster carbs preferred post.
REST DAY · Lower carb, higher fat
Eat: Eggs + avocado. Salmon + vegetables + olive oil.
Why: Maintains insulin sensitivity. Supports hormone production.