Hello, what is chess nutrition?

What are my macros, for long term chess growth and development?

What exercises can I do to condition myself and grow?

How will those two things change or progress as I gain experience and ability?

Protein around 1g/lb of bodyweight. Half of that in fat, the rest carbs. Or if you have poor insulin sensitivity, do low carb.
Chess wise tactics, go over master games, especially using the “guess the move” format where you cover their moves and guess them, and analyzing your games with computer and yourself and with opening books are primary macros. An endgames book and a general positional book or two don’t hurt.

Cook yourself a nice breakfast of tactics (30 minutes) followed by grilled master game, go over the game basting it with your attention, remove after 30 minutes. Take a small break. For dinner do some opening prep.

To supplement @Kusokosla 's accurate diet plan, also supplement with meditation at least once a day to aid the psychological side of chess: keeping calm, staying rational under time pressure, etc.

However, do not do so much meditation that you realize chess is not a good use of time. Meditation often has the unfortunate side effect of making us reevaluate how we think, act and spend our time.

So do enough that it supports your focus, but equally be cautious about doing so much that it uproots your cognitive delusions and effectively wipes out your interest in chess.

Warm regards, Burrower 🙏

All vitamins and minerals
Sangre de Grado
20 eggs per day

"2̶0̶ ̶e̶g̶g̶s̶ ̶p̶e̶r̶ ̶d̶a̶y̶"
eat cholesterol

Cholesterol is a rate-limiter of steroid synthesis and vitamin d production
It is necessary for nutritional completeness

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