Precision Fuel: A Practical Guide to Macronutrients & Recovery

Fueling the Machine

Nutrition should fuel your training, not cause stress. When training hard across gyms and studios, keeping your fueling principles simple is key:

1. Protein Intake

Target 1.6g to 2.2g of protein per kilogram of body weight spread evenly across 3 to 4 meals. Focus on whole foods: eggs, paneer, lentils, chicken breast, fish, or whey isolate.

2. Carbohydrate Periodization

Carbohydrates are your muscles' primary anaerobic fuel source. Consume clean complex carbohydrates (oats, brown rice, sweet potatoes) 2 hours before high-intensity workouts.

3. Hydration & Electrolytes

Dehydration of just 2% reduces muscular power output by up to 15%. Supplement sodium, potassium, and magnesium during heavy sweating sessions.