Sports: Nutrition Guide

Intake varies by intensity, ranging from 3–5g/kg for light training to 8–12g/kg for extreme endurance.

Aim for 30–60g of carbohydrates per hour (e.g., sports drinks or gels) to maintain blood glucose. Sports Nutrition Guide

Prioritize carbohydrates ( ) to replenish glycogen and protein ( ) for muscle synthesis. 3. Hydration Strategy Intake varies by intensity, ranging from 3–5g/kg for

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

The primary energy source for muscles and the brain.