Dr. Donovan's Nutrition Rules

1. Fuel Like an Athlete

· Every meal should balance protein, fiber-rich carbs, and healthy fats

· Plate rule: ½ veggies, ¼ lean protein, ¼ smart carbs (or fruit).

2. Protein is Paramount

· Guideline: 1g protein per pound of body weight (or target lean mass if overweight).

· Anchor protein at every meal (25–40g).

3. Timing > Perfection

· Front-load nutrition: bigger meals earlier in the day, lighter at night.

· Pre-training: carbs + protein.

· Post-training: protein within 60 minutes.

4. Hydration is a Performance Multiplier

· Baseline: 1/3 your body weight in ounces of water daily.

· Add electrolytes if sweating heavily or training >1 hour.

5. Sugar Is a Tool, Not a Habit

· Avoid daily added sugar.

· Use quick carbs (gels, chews, fruit) only during high-intensity or long endurance sessions.

6. Limit Processed Food to 10%

· 90% of intake: whole, minimally processed foods.

· 10%: guilt-free enjoyment (alcohol, dessert, comfort foods).

7. Don’t Drink Your Calories

· Stick to water, black coffee, tea, or electrolytes.

· Alcohol = cap at 2–3 drinks/week max, preferably not near hard training days.

8. Metabolic Flexibility Matters

· Be able to train fueled and fasted.

· Teach your body to burn fat efficiently (through smart carb cycling, not keto extremes).

9. Sleep Before Supplements

· No supplement replaces 7–9 hours of quality sleep.

· Supplements are the final 5%, not the first 95%.

10. Consistency > Hacks

· The magic is in boring consistency: repeatable meals, routine grocery lists, reliable hydration.

· Track → Adjust → Refine.