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    351 6581 27/09/2025 20:11:43 en-GB,en-US;q=0.9,en;q=0.8 157.49.35.163 fdgSGv https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-List-Of-spirit-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-Expedi-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-frontier-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-service-24-7-live-person-support-numbers-a-complete-g.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-united-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-copa-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-turkish-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-southwest-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-singapore-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-aeromexico-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-lufthansa-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-westjet-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-canada-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-france-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-american-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-alaska-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-avianca-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-klm-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-british-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-qatar-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf wagobec902@misehub.com > Ciao
    352 6471 27/09/2025 20:10:43 en-GB,en-US;q=0.9,en;q=0.8 157.49.35.163 dzfgd https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-List-Of-spirit-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-Expedi-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-frontier-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-service-24-7-live-person-support-numbers-a-complete-g.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-united-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-copa-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-turkish-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-southwest-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-singapore-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-aeromexico-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-lufthansa-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-westjet-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-canada-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-france-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-american-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-alaska-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-avianca-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-klm-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-british-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-qatar-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf joatav@tempmailto.org > Ciao
    353 6442 27/09/2025 20:09:58 en-GB,en-US;q=0.9,en;q=0.8 157.49.35.163 fgSGv https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-List-Of-spirit-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-Expedi-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-frontier-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-service-24-7-live-person-support-numbers-a-complete-g.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-united-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-copa-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-turkish-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-southwest-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-singapore-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-aeromexico-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-lufthansa-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-westjet-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-canada-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-france-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-american-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-alaska-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-avianca-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-klm-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-british-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-qatar-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf wagobec902@misehub.com > Ciao
    354 6218 27/09/2025 20:02:29 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://mitchellhamline.edu/child-protection-clinic/wp-content/uploads/sites/17/formidable/10/Full-List-Of-KLM-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf pasori7847@anysilo.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Servicetm-Contact-Numbers-Live-Real-Human-Guide.pdf
    355 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-United-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf
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    359 6183 27/09/2025 20:01:31 en-US,en;q=0.9 103.129.211.112 ASzxdfm xdfgnmh www.google.com floodrainair1971@outlook.com > Ciaohttps://tensor.art/articles/913628555177383006
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    414 6175 27/09/2025 20:01:10 en-US,en;q=0.9 103.129.211.112 > Ciao
    415 5619 27/09/2025 19:49:37 en-US,en;q=0.9 209.87.169.87 henry https://community.lambdatest.com/t/complete-list-of-easy-jet-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44491 henrypayne762@gmail.com > Ciao https://community.lambdatest.com/t/complete-list-of-easy-jet-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44491
    416 5574 27/09/2025 19:47:53 en-GB,en-US;q=0.9,en;q=0.8 154.16.157.155 WERWE https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf rowocaf462@camjoint.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf
    417 5562 27/09/2025 19:47:18 en-US,en;q=0.9 212.15.80.221 drthdfh https://hackmd.io/@fasave/BJOjGoB3xe pasori7847@anysilo.com > https://hackmd.io/@fasave/BJOjGoB3xe
    418 5423 27/09/2025 19:43:41 en-US,en;q=0.9 209.87.169.111 henry https://community.lambdatest.com/t/complete-list-of-ryanair-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44517 henrypayne762@gmail.com > Ciao https://community.lambdatest.com/t/complete-list-of-ryanair-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44517
    419 5298 27/09/2025 19:39:11 en-US,en;q=0.9 212.15.80.221 drthdfh https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Air-Canada-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Southwest-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf pasori7847@anysilo.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Air-Canada-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
    420 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf
    421 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Southwest-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf
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    424 4246 27/09/2025 19:31:16 en-GB,en-US;q=0.9,en;q=0.8 154.16.157.149 werwe https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-American-Airlines-Usa-Customer-Servicetm-Numbers-Step-By-Step-Guide.pdf leoflying9@gmail.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-American-Airlines-Usa-Customer-Servicetm-Numbers-Step-By-Step-Guide.pdf
    425 4216 27/09/2025 19:30:30 en-US,en;q=0.9,es;q=0.8 49.47.70.49 bika1 https://community.lambdatest.com/t/how-do-i-talk-to-human-at-united-airlines/45899 bikahuwa@gmail.com > https://community.lambdatest.com/t/how-do-i-talk-to-human-at-united-airlines/45899
    426 4192 27/09/2025 19:29:39 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://hackmd.io/@fasave/B1TSCcBhlg pasori7847@anysilo.com > https://hackmd.io/@fasave/B1TSCcBhlg
    427 4007 27/09/2025 19:21:20 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Emirates-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Frontier-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Hawaiian-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Iberia-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf pasori7847@anysilo.com > https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Emirates-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
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    1035
    1036 Performance Supplements
    1037
    1038
    1039
    1040 Performance supplements are products designed to help athletes and fitness enthusiasts achieve better results in training, competition,
    1041 and everyday activities. They come in various forms—powders,
    1042 capsules, drinks, and bars—and contain ingredients that support energy production, muscle function, recovery, or overall health.
    1043
    1044
    1045
    1046
    1047 ---
    1048
    1049
    1050
    1051
    1052 What Are Performance Supplements?
    1053
    1054
    1055
    1056
    1057 Definition: Nutritional products formulated to enhance
    1058 physical performance.
    1059
    1060
    1061 Common Forms: Protein powders, pre‑workout blends, recovery shakes,
    1062 electrolyte drinks, and meal replacement bars.
    1063
    1064
    1065
    1066 Typical Ingredients:
    1067
    1068
    1069 - Macronutrients: Proteins, carbohydrates, healthy fats.
    1070
    1071
    1072 - Micronutrients: Vitamins (B‑complex, vitamin D), minerals
    1073 (magnesium, zinc).
    1074 - Functional Additives: Creatine, caffeine, beta‑alanine, branched‑chain amino acids (BCAAs).
    1075
    1076
    1077
    1078
    1079 ---
    1080
    1081
    1082
    1083
    1084 Types of Performance Supplements
    1085
    1086
    1087
    1088 Category Typical Use Key Ingredients
    1089
    1090
    1091 Protein Muscle repair & growth Whey, casein, soy, pea protein
    1092
    1093
    1094 Carbohydrate Energy for endurance Maltodextrin, glucose, oats
    1095
    1096
    1097 Creatine Strength & power Creatine monohydrate
    1098
    1099
    1100 BCAAs Reduce muscle breakdown Leucine, isoleucine, valine
    1101
    1102
    1103
    1104 Pre‑Workout Stamina boost Caffeine, beta‑alanine, citrulline
    1105
    1106
    1107 Recovery Drinks Hydration & nutrient replenishment Electrolytes, vitamins
    1108
    1109
    1110 ---
    1111
    1112
    1113
    1114
    1115 4. How to Optimize Your Protein Intake
    1116
    1117
    1118
    1119 Goal Suggested Daily Protein (g) Example Meal Distribution
    1120
    1121
    1122 General Fitness 1.0–1.2 × Body weight in kg Breakfast: 20 g, Lunch: 30 g, Dinner:
    1123 40 g
    1124
    1125
    1126 Muscle Building / Strength 1.6–2.2 × Body weight in kg Breakfast:
    1127 25 g, Snack: 15 g, Lunch: 35 g, Snack: 20 g, Dinner: 45 g
    1128
    1129
    1130 Weight Loss / Satiety 1.5–2.0 × Body weight in kg
    1131 (higher for leaner individuals) Same distribution as muscle building, focus on protein-dense foods
    1132
    1133
    1134 > These values are derived from the International Society of Sports Nutrition position stand and the American College of Sports Medicine guidelines.
    1135
    1136
    1137
    1138
    1139 ---
    1140
    1141
    1142
    1143
    1144 3. How Much Protein Is "Enough" for Muscle Growth?
    1145
    1146
    1147
    1148
    1149 3.1 The Recommended Range
    1150
    1151
    1152
    1153
    1154 1.6–2.2 g protein per kg body weight per day is widely
    1155 accepted as optimal for resistance‑trained adults aiming to maximize muscle hypertrophy.
    1156
    1157
    1158
    1159
    1160 > Source: Phillips SM et al., 2017 – "The Role of Protein in Exercise and Athletic Performance."
    1161
    1162
    1163 3.2 Why 1.6–2.2 g?
    1164
    1165
    1166
    1167 Factor Reason
    1168
    1169
    1170 Protein Synthesis Threshold Each training session requires ~0.25–0.30 g/kg protein to fully stimulate muscle protein synthesis.
    1171
    1172
    1173
    1174 Avoiding Over‑ or Under‑Protein <1.6 g may lead to insufficient stimulation; >2.5 g yields diminishing returns and
    1175 unnecessary caloric load.
    1176
    1177
    1178 Body Composition Goals Supports lean mass accrual while minimizing
    1179 excess fat gain.
    1180
    1181
    1182
    1183 3.3 Practical Example
    1184
    1185
    1186
    1187
    1188
    1189
    1190 Goal: 70 kg male, wants 0.8–1.0 lb lean body mass per month.
    1191
    1192
    1193
    1194 Protein Intake: 1.5 g/kg → 105 g/day (≈420 kcal from protein).
    1195
    1196
    1197
    1198 Meal Distribution: 4–5 meals each ~25–30 g protein, with carbs + fats balanced to meet total calorie target (~2500 kcal).
    1199
    1200
    1201
    1202
    1203
    1204
    1205
    1206
    1207 4. Caloric Requirements for Muscle Gain
    1208
    1209
    1210
    1211 4.1 Baseline Energy Needs
    1212
    1213
    1214 Use the Harris‑Benedict or Mifflin‑St Jeor equations to estimate resting metabolic rate (RMR),
    1215 then multiply by an activity factor.
    1216
    1217
    1218
    1219
    1220 Factor Description Multiplier
    1221
    1222
    1223 Sedentary Little or no exercise 1.2
    1224
    1225
    1226 Lightly active Light exercise/sports 1–3 days/week
    1227 1.375
    1228
    1229
    1230 Moderately active Moderate exercise 3–5 days/week 1.55
    1231
    1232
    1233 Very active Hard exercise 6–7 days/week 1.725
    1234
    1235
    1236 Super active Very hard training + physical job 1.9
    1237
    1238
    1239 Total Daily Energy Expenditure (TDEE) = RMR × Activity Factor
    1240
    1241
    1242
    1243 Add a surplus of 250–500 kcal/day to promote weight gain.
    1244
    1245
    1246
    1247 ---
    1248
    1249
    1250
    1251
    1252 3. Macronutrient Targets
    1253
    1254
    1255
    1256 Nutrient Caloric % Calories Grams per day
    1257
    1258
    1259 Protein 20–25 % 0.9–1.2 g/kg → 72–96 g 288–384 kcal
    1260
    1261
    1262 Fat 30–35 % 0.8–1.0 g/kg → 64–80 g 576–720 kcal
    1263
    1264
    1265 Carbohydrate 45–55 % 2–3 g/kg → 160–240 g 640–960 kcal
    1266
    1267
    1268
    1269
    1270
    1271
    1272 Protein: ~1 g per kg body weight to support muscle protein synthesis.
    1273
    1274
    1275
    1276 Fat: Provides essential fatty acids and energy;
    1277 choose healthy oils, nuts, seeds, fish.
    1278
    1279
    1280 Carbohydrate: Sufficient for glycogen refilling; prioritize complex
    1281 carbs (whole grains, legumes) and avoid excess refined sugars.
    1282
    1283
    1284
    1285
    1286
    1287 3. Micronutrients & Supplements
    1288
    1289
    1290
    1291 Nutrient Role Sources / Supplements
    1292
    1293
    1294 Vitamin D Bone health, immune support Sunlight, fortified foods, 1000–2000 IU daily (if deficient)
    1295
    1296
    1297 Calcium Muscle contraction, bone strength Dairy, leafy greens, fortified plant milks
    1298
    1299
    1300 Magnesium Neuromuscular conduction, recovery Nuts, seeds,
    1301 dark chocolate, magnesium glycinate if low
    1302
    1303
    1304 B‑vitamins (esp. B12) Energy metabolism Meat, eggs, fortified cereals; 1000 µg
    1305 B12 sublingually if vegan
    1306
    1307
    1308 Omega‑3 fatty acids Anti‑inflammatory, joint health EPA/DHA supplements or high‑EPA algae oil
    1309
    1310
    1311
    1312 Vitamin D3 Bone health, immune support Sun exposure + 2000–4000 IU/day (or as directed)
    1313
    1314
    1315 ---
    1316
    1317
    1318
    1319
    1320 4. Practical Training & Recovery Schedule
    1321
    1322
    1323
    1324 Sample Weekly Plan
    1325
    1326
    1327 (Adaptable to personal availability)
    1328
    1329
    1330
    1331
    1332 Day Focus Main Workouts Notes
    1333
    1334
    1335 Mon Strength – Upper Body Bench press, overhead press, rows, triceps extensions.
    1336 3–4 sets × 6–8 reps. Warm‑up + mobility work;
    1337 include core stabilization.
    1338
    1339
    1340 Tue Cardio & Mobility 30 min HIIT (e.g., 1 min sprint /
    1341 2 min walk) + full body stretch. Keep intensity moderate
    1342 to support recovery.
    1343
    1344
    1345 Wed Strength – Lower Body Squats, deadlifts, lunges, calf raises.
    1346 3–4 sets × 6–8 reps. Add glute activation drills; focus on form.
    1347
    1348
    1349
    1350
    1351 Thu Active Recovery Light yoga or a relaxed walk