Nutrition Goals

1. Sugar < 10% of daily calories. (Dietary Guidelines for Americans 2020-2025)
2. Saturated fat < 10% of daily calories. (Dietary Guidelines for Americans 2020-2025)
3. Sodium < 2300 mg per day. (Dietary Guidelines for Americans 2020-2025)
4. Protein ~ 0.75 g per pound body weight. (A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults)
5. Creatine 5g per day (Vegan diets: practical advice for athletes and exercisers)
6. Supplement