Gentle food guidance – no restrictive dieting, no fear.
Eggs, Greek yogurt, tofu, chicken thigh, lentils.
Leafy greens, berries, cruciferous vegetables — half the plate.
Oats, quinoa, sweet potato, whole fruit around training.
Olive oil, avocado, nuts, fatty fish 2x per week.
Aim for pale-straw urine. Add electrolytes on high-sweat days.