Consume carbs to replenish glycogen and protein to initiate muscle repair within 30–60 minutes post-workout. 6. Supplements and Micronutrients
(e.g., for endurance running vs. bodybuilding)
Consume 1.5 liters of fluid for every kg of body weight lost [Ref1]. Manual de nutriciГіn deportiva
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Fluid balance is critical for maintaining performance and preventing heat illness. Consume carbs to replenish glycogen and protein to
Fuels long-duration, lower-intensity activities (e.g., marathon running). 3. Macronutrient Requirements for Athletes
Focus on easy-to-digest carbohydrates 1–4 hours before to maximize glycogen stores. lower-intensity activities (e.g.
Consume adequate fluids in the hours leading up to training.