Manual De Nutriciгіn Deportiva Guide

Carbohydrates are crucial for high-intensity exercise. Intake varies: Light training: 3–5 g/kg/day Moderate/Endurance: 6–10 g/kg/day High Intensity/Ultra-endurance: Up to 12 g/kg/day [Ref1].

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

Consume carbs to replenish glycogen and protein to initiate muscle repair within 30–60 minutes post-workout. 6. Supplements and Micronutrients Carbohydrates are crucial for high-intensity exercise

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 unsaturated fats. 4. Hydration and Electrolytes

Essential for long-duration, low-intensity exercise and overall health. Focus on healthy, unsaturated fats. 4. Hydration and Electrolytes