Sports Nutrition Guide -

The primary energy source for muscles and the brain.

General athletes need 1.2–2.0g/kg daily; strength athletes may require up to 2.2g/kg. Sports Nutrition Guide

Aim for 30–60g of carbohydrates per hour (e.g., sports drinks or gels) to maintain blood glucose. The primary energy source for muscles and the brain

Whole grains, fruits, starchy vegetables, and legumes. and fatty fish.

Prioritize carbohydrates ( ) to replenish glycogen and protein ( ) for muscle synthesis. 3. Hydration Strategy

A balanced athlete's diet typically consists of approximately , 15–20% protein , and less than 25% fat .

Provides long-term energy and supports hormone production. Sources: Avocados, nuts, seeds, olive oil, and fatty fish.