Manual De Nutriciгіn Deportiva -

Necessary for muscle repair and adaptation. Generally recommended: 1.2–2.0 g/kg/day, spread throughout the day [Ref1].

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

Aim to prevent losses exceeding 2% of body mass. Necessary for muscle repair and adaptation

Consume carbs to replenish glycogen and protein to initiate muscle repair within 30–60 minutes post-workout. 6. Supplements and Micronutrients high-intensity bursts (e.g.

Sodium is crucial for maintaining fluid balance and preventing cramping during long, high-sweat sessions. 5. Timing and Strategy

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