Sodium is crucial for maintaining fluid balance and preventing cramping during long, high-sweat sessions. 5. Timing and Strategy
Focus on easy-to-digest carbohydrates 1–4 hours before to maximize glycogen stores. Manual de nutriciГіn deportiva
Consume 1.5 liters of fluid for every kg of body weight lost [Ref1]. Sodium is crucial for maintaining fluid balance and
Consume adequate fluids in the hours leading up to training. lower-intensity activities (e.g.
Aim to prevent losses exceeding 2% of body mass.
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
Fuels long-duration, lower-intensity activities (e.g., marathon running). 3. Macronutrient Requirements for Athletes