Whole grains, fruits, starchy vegetables, and legumes.

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

The primary energy source for muscles and the brain.

Dehydration of just 2% body weight can significantly impair strength and mental clarity.

Intake varies by intensity, ranging from 3–5g/kg for light training to 8–12g/kg for extreme endurance.

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

Whole foods should always be the priority, but targeted aids can offer specific benefits.

Sports | Nutrition Guide

Whole grains, fruits, starchy vegetables, and legumes.

Drink regularly; pale yellow urine is a good indicator of hydration. Before: Drink of fluid 2–4 hours before starting. Sports Nutrition Guide

The primary energy source for muscles and the brain. Whole grains, fruits, starchy vegetables, and legumes

Dehydration of just 2% body weight can significantly impair strength and mental clarity. and legumes. Drink regularly

Intake varies by intensity, ranging from 3–5g/kg for light training to 8–12g/kg for extreme endurance.

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

Whole foods should always be the priority, but targeted aids can offer specific benefits.