Nutrition Resources
Comprehensive guides to help you fuel your athletic journey
Understanding Essential Nutrients
Carbohydrates are your primary source of energy. Found in fruits, vegetables, grains, and legumes, they fuel your workouts and competitions.
Proteins are crucial for muscle repair and growth. Sources include meat, dairy, beans, and nuts. Athletes need 1.2-2.0g per kg of body weight daily.
Fats are important for long-lasting energy. Healthy fats are found in avocados, olive oil, nuts, and fish.
Timing Your Meals
Before Activity: Eat a mix of carbs and proteins 2-3 hours before. Snacks like bananas or smoothies work great 30-60 minutes prior.
After Activity: Focus on recovery by combining carbs and protein within 30 minutes to replenish glycogen and repair muscles.
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