Fuel & nutrition
Protein, carbs, and the timing that builds muscle.
Protein, spread out
Twenty to forty grams, four times a day. One giant dinner doesn't do the same job.
Carbs are not the enemy
Around training, carbs are fuel. On rest days, dial them back. Simple, boring, effective.
Around the workout
A meal two hours before, protein within the hour after. The anabolic window is the whole day, not five minutes.