🥗 Modest Deficit — Not a Diet
Under-eating tanks recovery, kills sleep and makes you slow on court. Target 200–300 kcal/day deficit only. You are an athlete in training.
Protein
2.0–2.2 g/kg · ~188–207g
Chicken, eggs, Greek yogurt, fish, cottage cheese. Protein shake post-session if needed.
Carbohydrates
3–4 g/kg training days
Oats, rice, sweet potato, fruit, sourdough. Time largest intake around sessions. Lower on rest days.
Olive oil, avocado, nuts, oily fish. Salmon 3×/week minimum for omega-3 and joint health.
Water + electrolytes. 2% dehydration causes measurable performance drop. More on match days.