Sports Nutrition Guide -

Limit high-fat meals immediately before exercise to avoid digestive issues. 2. Nutrient Timing Protocol

Drink regularly; pale yellow urine is a good indicator of hydration. Before: Drink of fluid 2–4 hours before starting. Sports Nutrition Guide

Whole grains, fruits, starchy vegetables, and legumes. Limit high-fat meals immediately before exercise to avoid

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

When you eat is as critical as what you eat to maintain energy and speed up recovery.

Essential for muscle repair, growth, and metabolic health.