Consuming the appropriate amount of water can improve performance and health. We recommend 0.5 oz of water per pound of bodyweight per day. This would mean a 200lb individual would consume 100oz of water per day. This amount of water should be spread throughout the day. Avoid drinking water close to bedtime.
Protein is the most important nutrient for building and repairing muscle. We recommend consuming 0.6-1.0g of protein per pound of bodyweight per day. Beginners should start with 0.6g per pound of bodyweight. Advanced (more musclar) individuals should consume 0.8-1g per pound. For example, a beginner who weighs 150lbs would consume 90g of protein per day. Another example would be a very muscular invidual weighing 200lbs. We'd recommend 160-200g of protein per day. Therefore, protein intake comes down to the individual, but to maximize performance we suggest at least 0.6g of protein per pound of bodyweight per day.
Sleep is important for recovery and general health. We all know how much our workouts suffer if we sleep poorly. We recommend 8-10 hours of sleep a night for weekly total of 56-70 hours. If this is unattainable, we suggest napping 30-60 minutes a day.
Here are three tips to help with portion control.
1. Use smaller plates at meals.
2. Prepare snacks in small Ziploc bags and Tupperware. This will help to prevent mindless overeating.
3. Drink a glass of water before a major meal to reduce hunger.