I’m probably at 20% body fat and am trying to lose fat. Simultaneously I am training 4-5x/week in Judo. I’m a beginner. It’s great, but I do get quite fatigued and my muscles are often sore.
I’m trying to figure out how I can construct my diet to:
support muscle recovery and training for Judo
support energy for Judo
Do I go into a caloric deficit but with extra high protein or what?