| Category | Daily Target | Notes |
|---|---|---|
| Calories | 2,300 kcal | ~600–800 kcal deficit for steady fat loss |
| Protein | 180–220 g | Start at 140–150g → ramp up; preserves muscle; supports running recovery |
| Carbs | 180–220 g | Fuels 3× weekly runs; prevents cravings; flexible range |
| Fats | 65–75 g | Protects hormones, joints, satiety |
| Fiber | 30–40 g | Controls hunger, stabilizes blood sugar, improves digestion |
| Water | 3–4 L/day | More needed on run days |
| Sodium | 3,000–4,500 mg | Runners need more electrolytes; avoids fatigue |
| Potassium | 3,000–3,500 mg | Supports muscle contraction + recovery |
| Magnesium | 300–400 mg | Helps sleep, cramps, recovery |
For Fiber:
- Flaxseed
- Psyllium
The Rolex Life 
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