Returning After Time Off > TL;DR > - Reduce calories slightly during reduced activity; increase as training ramps > - Prioritize protein to preserve muscle; don't crash-diet during time off > - Patience: fitness returns faster than building it initially > - Fuel the comeback: adequate energy and recovery nutrition as volume increases --- Why Time Off Happens - Injury - Illness - Life circumstances (travel, work, family) - Burnout - Off-season - Pregnancy and postpar...

Returning After Time Off > TL;DR > - Reduce calories slightly during reduced activity; increase as training ramps > - Prioritize protein to preserve muscle; don't crash-diet during time off > - Patience: fitness returns faster than building it initially > - Fuel the comeback: adequate energy and recovery nutrition as volume increases --- Why Time Off Happens - Injury - Illness - Life circumstances (travel, work, family) - Burnout - Off-season - Pregnancy and postpar...