Consume adequate fluids in the hours leading up to training.

Carbohydrates are crucial for high-intensity exercise. Intake varies: Light training: 3–5 g/kg/day Moderate/Endurance: 6–10 g/kg/day High Intensity/Ultra-endurance: Up to 12 g/kg/day [Ref1].

Fuels long-duration, lower-intensity activities (e.g., marathon running). 3. Macronutrient Requirements for Athletes

Provides immediate energy for short, high-intensity bursts (e.g., sprinting, lifting).

Sports nutrition is the study and practice of nutrition and diet with regard to improving anyone's athletic performance. It involves the use of nutrients to enhance training, recovery, and performance, ensuring the body has adequate fuel and nutrients for both athletic demands and daily health. 2. Fundamental Energy Systems

Understanding how the body produces energy is crucial for tailored nutrition:

While a whole-food diet is primary, certain supplements have strong evidence for performance benefits: Increases power and strength. Caffeine: Improves focus and endurance. Beta-Alanine: Increases high-intensity capacity. Whey Protein: Convenient protein source for recovery. 7. Conclusion

Consume 1.5 liters of fluid for every kg of body weight lost [Ref1].