Nutrition Basics Every Lifter Should Know

Protein is the priority macro — aim for 0.7–1g per lb of bodyweight daily, spread across 3–5 meals. This fuels recovery and muscle growth better than any supplement.

Carbs power hard training. Cutting them too low kills performance in the gym and recovery between sessions. Time them around your workouts for the biggest impact.

Fats support hormones and joint health — don't fear them, but don't overdo them either. 0.3–0.4g per lb of bodyweight is a solid baseline.