Getting fit doesn't have to be complicated. {topic} cuts through the noise and focuses on what actually works according to peer-reviewed science and real-world results.
## Nutrition Fundamentals {topic} also extends to nutrition. Research consistently shows that getting the basics right matters more than any supplement or fad diet: **Protein:** 1.8-2.4g per kg of bodyweight daily. Distribute evenly across 3-4 meals for optimal muscle protein synthesis. **Calories:** Match intake to goals. Maintenance: 14-16 × 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.