Macros

My approach to macronutrients focuses on performance and recovery:

Protein: 1.6-2.2g per kg of bodyweight daily, prioritizing high-quality sources (lean meats, eggs, fish, dairy, plant-based options)
Carbohydrates: Periodized based on training demands (3-7g per kg of bodyweight)
- Higher on intense training days (focusing on workout timing)
- Moderate on light training days
- Lower on rest days
Fats: 0.8-1.2g per kg of bodyweight, emphasizing healthy sources (avocados, nuts, olive oil, fatty fish)

Pre-workout: Easily digestible carbs + moderate protein (1-2 hours before)
Post-workout: High-quality protein + fast-digesting carbs (within 30-60 minutes)
Throughout day: Balanced meals with all macros to maintain energy and recovery