Consume adequate fluids in the hours leading up to training.
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].
Fuels long-duration, lower-intensity activities (e.g., marathon running). 3. Macronutrient Requirements for Athletes Manual de nutriciГіn deportiva
Fuels high-intensity activities lasting 1–3 minutes (e.g., swimming 200m).
A proper sports nutrition manual emphasizes that nutrition is not one-size-fits-all. It requires constant adjustment based on training intensity, duration, and individual goals. The foundation remains adequate energy availability, balanced macronutrients, and consistent hydration. Consume adequate fluids in the hours leading up to training
Consume 30–60 grams of carbohydrates per hour for activities lasting over an hour.
Aim to prevent losses exceeding 2% of body mass. lower-intensity activities (e.g.
Focus on easy-to-digest carbohydrates 1–4 hours before to maximize glycogen stores.