Nutrition Tracking

Analysis

Daily Review

• Total calories vs target (± 10% is on-track)
• Protein intake vs target (hit this first)
• Macro split pie: protein %, carbs %, fat %
• Meal timing: any long gaps (> 5 hours) between meals

Weekly Patterns

• Average daily calories and consistency (low variance = good)
• Average protein: consistently hitting target?
• Weekday vs weekend patterns (common to overeat weekends)
• Correlation with workout days (higher intake on training days is expected)

Nutrition-Performance Correlation

• Compare high-protein days with next-day workout performance
• Compare sleep quality (Oura) with evening meal timing
• Compare calorie deficit days with next-day readiness score

Guidelines

• Protein is the priority macro — always track and flag if below target
• Don't obsess over daily calories — weekly averages matter more
• Log consistently rather than perfectly — rough estimates beat no data
• Flag sustained calorie deficit + high training volume (overtraining risk)