Sports Nutrition Guide -

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. Sports Nutrition Guide

Essential for muscle repair, growth, and metabolic health. Intake varies by intensity, ranging from 3–5g/kg for

Whole grains, fruits, starchy vegetables, and legumes. Intake varies by intensity

Lean meats, fish, eggs, tofu, beans, and low-fat dairy.

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

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