Nutrition for training
The nutrition fundamentals that matter for training results, with sources for every number.
By Vladimir Yurut · Updated
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What these guides cover — and don't
DraftScope boundary: no medical diets, no supplements claims.
In this section
How much protein you need to build muscle
Daily protein for muscle growth per kg and per lb of body weight, how to split it across meals and practical food examples.
How big a calorie deficit should be
How to choose a calorie deficit for fat loss while keeping muscle: typical ranges, rate of loss and when to adjust.