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Example target 2,500 calories About 160 g protein Carbohydrates as the primary fuel Moderate fat Breakfast Oats or whole-grain toast Fruit Eggs or Greek yogurt Post-Training Milk-based shake or yogurt Fruit Lunch Potatoes or rice Lean protein Vegetables Dinner Poultry or fish Vegetables Corn or another starchy carbohydrate An optional dessert that fits calories Supplements and Vitamins Mentzers supplement stance stayed conservative: Vitamins and minerals matter, but required amounts remain small relative to macros A general multivitamin can cover gaps when diet quality slips Megadosing offers no advantage and carries risks, especially with fat-soluble vitamins Food did the heavy lifting

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Written by the Lake County General Health District in collaboration with Lake County ADAMHS Board.

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Schaller, J