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Aim for 1.6–2.2g per kg bodyweight daily. Spread across 3–5 meals for optimal muscle protein synthesis.
Drink 35ml per kg bodyweight daily. Even 2% dehydration reduces strength by up to 15%.
20–40g protein within 2 hours post-workout. Pre-workout carbs 30–60 min before training boost performance.
Carbs are your primary fuel. Choose complex sources — oats, rice, potatoes — for sustained energy.
A brief tracking period builds awareness of portions. Use MyFitnessPal or Cronometer to start.
7–9 hours of quality sleep boosts growth hormone by 70%. Poor sleep sabotages the best diet.
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