Sports Nutrition Guide [ 500+ COMPLETE ]

Whole foods should always be the priority, but targeted aids can offer specific benefits.

Drink 2–3 cups of fluid for every pound of body weight lost during the session. 4. Supplements & Special Considerations

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

Dehydration of just 2% body weight can significantly impair strength and mental clarity.

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

) with moderate protein and low fiber/fat for easy digestion.