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Tatarkiewicz K, Smith PA, Sablan EJ et al

Carbo-loading/phasing: if an athlete is carbohydrate loading or having low and high-carbohydrate periods in their day and training week, the times when carbohydrates are ingested (such as a high-carb recovery meal after a long session) are ideal times to include the 1500-3000mg of carnitine

Dinner is a creamy garlic chicken skillet in a light cream cheese and parmesan sauce with spinach, 28g protein

Older adults don't metabolize protein as well as younger adults, and they should consume 1 to 1.2 grams of protein for every kilo of body weight

Rotation Protocol to Prevent Lipohypertrophy Inject into the same general region each week (e.g., always the abdomen), but rotate the exact spot by at least 1 inch from your last injection

And I think traveling and performing more this year as well taught me that