Limit high-fat meals immediately before exercise to avoid digestive issues. 2. Nutrient Timing Protocol
Drink 2–3 cups of fluid for every pound of body weight lost during the session. 4. Supplements & Special Considerations Sports Nutrition Guide
Consume 4–8 oz every 15 minutes of intense activity. Limit high-fat meals immediately before exercise to avoid
Prioritize carbohydrates ( ) to replenish glycogen and protein ( ) for muscle synthesis. 3. Hydration Strategy Sports Nutrition Guide
A balanced athlete's diet typically consists of approximately , 15–20% protein , and less than 25% fat .
Lean meats, fish, eggs, tofu, beans, and low-fat dairy.
This guide outlines essential nutrition strategies to optimize athletic performance, recovery, and overall health based on established sports nutrition principles.