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Suggested macro split (lean bulk or recomp): Protein: 1.0–1.2g per lb of body weight Carbs: 1.5–2.5g per lb (higher on training days) Fats: 0.3–0.4g per lb (favor omega-3 and monounsaturated sources) “Adequate carbohydrate intake is essential to fuel IGF-1-mediated muscle growth and recovery by supporting insulin sensitivity and glycogen replenishment.” — Tipton & Wolfe, Journal of Sports Sciences Nutrient Timing Pre-Workout: Complex carbs + fast-digesting protein Post-Workout (with IGF-1 LR3): High-glycemic carbs + Collagen Protein or whey to maximize amino acid delivery Before Bed: GH-supportive stack (e.g., ZMT + Krill Oil) to support overnight repair Training Protocol Recommendations Because IGF-1 LR3 enhances recovery and cellular growth , it works best in high-volume hypertrophy or recomposition training blocks

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This is why supplementing with natural melatonin at a minimally effective dose is key to experiencing all the health benefits of melatonin supplementation while mitigating its risk of morning grog-related side effects