Sports nutrition basics

{{whyLabel}}: Intense training puts significant stress on the cardiovascular and metabolic systems, making it vital to rule out underlying conditions.

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• Schedule an appointment with a sports physician or GP.
• Request a resting and stress ECG (electrocardiogram).
• Ask for a blood panel including iron (ferritin), Vitamin D, and magnesium levels.

{{doneWhenLabel}}: You have a medical clearance certificate and your blood results.

{{whyLabel}}: Generic advice fails because nutrition must be scaled to your specific body mass and activity level.

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• Determine your TDEE (Total Daily Energy Expenditure) using the Mifflin-St Jeor formula.
• Set protein to 1.6–2.2g per kg of body weight.
• Set fats to 0.8–1.0g per kg.
• Fill the remaining calories with carbohydrates (typically 3–7g per kg depending on intensity).

{{doneWhenLabel}}: You have a written list of daily gram targets for protein, carbs, and fats.

{{whyLabel}}: This meal provides the primary fuel (glycogen) for high-intensity efforts and prevents premature fatigue.

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• Aim for 1–4g of carbohydrates per kg of body weight.
• Choose low-glycemic sources like oats, brown rice, or sweet potatoes.
• Include 20–30g of lean protein (e.g., chicken, tofu, or egg whites) to prime amino acid levels.
• Keep fat and fiber low to avoid gastrointestinal distress.

{{doneWhenLabel}}: You have consumed a balanced, slow-digesting meal 180 minutes before your workout.

{{whyLabel}}: A final glucose boost tops up blood sugar levels and provides immediate energy for explosive movements.

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• Eat 20–30g of simple carbohydrates.
• Ideal options: A large banana, a slice of white bread with honey, or a handful of dried fruit.
• Avoid fats or heavy proteins in this window as they slow down digestion.

{{doneWhenLabel}}: You have finished a light, high-glycemic snack 30 minutes before the first set.

{{whyLabel}}: To test your nutrition strategy, you need a standardized high-load workout.

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• Warm-up: 10 mins dynamic stretching and light cardio.
• Main Part: 4 sets x 8 reps of Squats (75% 1RM), 3 mins rest; followed by 4 sets x 10 reps of Bench Press, 2 mins rest.
• Intensity: Aim for RPE 8-9 (Rate of Perceived Exertion).
• Cool-down: 5 mins light walking and static stretching.

{{doneWhenLabel}}: You have completed the full session with documented weights and perceived energy levels.

{{whyLabel}}: Sweating removes sodium, potassium, and magnesium, which are essential for nerve signaling and muscle contraction.

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• Aim for 500–700mg of sodium per liter of water.
• Sip 150–250ml every 15–20 minutes during the workout.
• For sessions >90 mins, add 30–60g of simple carbohydrates (e.g., maltodextrin) to the mix.

{{doneWhenLabel}}: You have consumed at least 500ml of electrolyte-enriched fluid during your session.

{{whyLabel}}: The post-workout window is the most efficient time to trigger Muscle Protein Synthesis (MPS) and refill glycogen.

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• Consume 0.3–0.5g of protein per kg (approx. 25–40g).
• Use a fast-digesting source like Whey or Pea protein isolate (high in Leucine).
• Add 1.0–1.2g of carbohydrates per kg (e.g., dextrose or a banana).
• Consume within 45–60 minutes of finishing your workout.

{{doneWhenLabel}}: You have finished your recovery shake within the one-hour window.

{{whyLabel}}: A solid meal ensures sustained amino acid delivery and completes the replenishment of micronutrients.

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• Combine lean protein (fish, lean beef, or legumes) with starch (potatoes, pasta).
• Include a large portion of colorful vegetables for antioxidants to combat exercise-induced oxidative stress.
• Rehydrate with 150% of the fluid weight lost during exercise (approx. 1.5L per kg lost).

{{doneWhenLabel}}: You have finished a balanced whole-food meal and feel satiated.

{{whyLabel}}: Consistency is the most important factor in sports nutrition; prep prevents poor choices when tired.

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• Dedicate Sunday afternoon to cooking bulk portions of grains and proteins.
• Portion out 3 pre-workout and 3 post-workout meals in airtight containers.
• Label each with the total calorie and macro count.

{{doneWhenLabel}}: You have 6 prepared meals ready in the refrigerator for the upcoming week.

{{whyLabel}}: As your training volume or intensity increases, your caloric and recovery needs will also rise.

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• Track your body weight and performance weekly.
• If strength plateaus or weight drops unintentionally, increase daily carbohydrates by 25–50g.
• Ensure you have at least 1–2 full recovery days per week where you maintain high protein but slightly lower carbs.

{{doneWhenLabel}}: You have reviewed your training log and adjusted your macro targets for the next month.