High-intensity training demands more fuel. Get an accurate calorie target that supports both performance and body composition.
Depending on training volume, competitive athletes may need 2,500–5,000+ calories per day. Under-fueling tanks performance and recovery.
Eat more on heavy training days and less on rest days — aligning calories with energy expenditure improves body composition over time.
The 30-60 minute post-workout window is optimal for protein synthesis. Aim for 20–40 g protein plus fast carbs immediately after training.
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