Sports Nutrition Guide Apr 2026

A balanced athlete's diet typically consists of approximately , 15–20% protein , and less than 25% fat .

This guide outlines essential nutrition strategies to optimize athletic performance, recovery, and overall health based on established sports nutrition principles.

The primary energy source for muscles and the brain. Sports Nutrition Guide

Lean meats, fish, eggs, tofu, beans, and low-fat dairy.

Aim for 30–60g of carbohydrates per hour (e.g., sports drinks or gels) to maintain blood glucose. Lean meats, fish, eggs, tofu, beans, and low-fat dairy

Prioritize carbohydrates ( ) to replenish glycogen and protein ( ) for muscle synthesis. 3. Hydration Strategy

Drink regularly; pale yellow urine is a good indicator of hydration. Before: Drink of fluid 2–4 hours before starting. 3. Hydration Strategy Drink regularly

Drink 2–3 cups of fluid for every pound of body weight lost during the session. 4. Supplements & Special Considerations