Kind of late to the thread but I'd like to point a few things:
"The body can only absorb 0.8g of protein per lb of body weight." is not true, the recommended dietary allowance (rda) for general health would be 0.8g per kg, not per pound. Our body's digestive capacity for protein is significantly high, excess amino acids will just be oxidized for energy or used in gluconeogenesis rather than being wasted. I would recommend (for muscle hypertrophy) a daily intake of 1.6 to 2.2 g/kg (0.8 to 1.0 g/lb) and scaling higher during caloric deficits to preserve lean mass.
On carbohydrates, while structurally accurate regarding fuel, they lack of prescription makes it practically useless for a training guide. Carbohydrates will spare muscle protein and replenish your glycogen stores via the GLUT4 transporter mechanism, which is upregulated by both insulin and muscular contraction.
I don't have much to say on fats other than the primary fats for cardiovascular and anti-inflammatorry pathways being polyunsaturated fats (specifically omega-3s and omega-6s)
I have not researched much on sodium and potassium ratio specifically for gym purposes, but I'd like to point out heavy sweaters often require higher sodium intakes to maintain blood plasma volume, cellular hydration and etc, so the focus should be on meeting the high potassium target while matching sodium losses to sweat rates and activity rather than just forcing an arbitrary ratio.
Good thread though :tiktokyummy: