The fitness industry is filled with myths and misinformation. {topic} takes an evidence-based approach, relying on clinical studies and data rather than trends and influencers.
## Nutrition Fundamentals {topic} also extends to nutrition. Research consistently shows that getting the basics right matters more than any supplement or fad diet: **Protein:** 1.7-2.3g per kg of bodyweight daily. Distribute evenly across 3-4 meals for optimal muscle protein synthesis. **Calories:** Match intake to goals. Maintenance: 14-17 × bodyweight. Surplus of 300-500 for muscle gain. Deficit of 300-500 for fat loss. **Timing:** Meal timing matters less than total daily intake. However, consuming protein within 2 hours post-workout optimizes recovery.