Resources

Food

Protein should be distributed evenly thorough the day
- 20/30 grs every 3-5 hours
  - That would contain enough Leucine to trigger muscle recovery
  - Eating less protein would not trigger recovery
- It's recommended to ingest protein 4 hours within exercise
After working out, get some carbs and quality protein (animal based)
Hidratation is key
Try to replace pasta for rice/potato/sweet potato
- They contain more fiber
- Micro nutrients of whip pasta is a bit worse

An eating pattern that cycles between periods of fasting and eating. These are the most popular styles of IF:
- 16:8: 16 hours window of fasting. 8 hours where you eat
- 5:2: The 5:2 diet involves eating what you typically eat 5 days of the week and restricting your calorie intake to 500–600 for 2 days of the week.
- 24h: Involves a 24-hour fast once or twice per week.
There is no perfect style, everyone will have a preferred style. If you try any method, be sure to make it in a safe way.
There is a long list of benefits associated with IF
Water is your friend during fasting periods, especially freshwater.

Vitamin D is a fat-soluble nutrient.
The sun is the major natural source of the nutrient, but vitamin D is also found naturally in fish and eggs.
Vitamin D should be taken daily, with meals or a source of fat, like fish oil.