Focus on easy-to-digest carbohydrates 1–4 hours before to maximize glycogen stores.
Fuels long-duration, lower-intensity activities (e.g., marathon running). 3. Macronutrient Requirements for Athletes Manual de nutriciГіn deportiva
Disclaimer: This summary is based on general sports nutrition guidelines (e.g., ACSM, ISSN). Consult a licensed sports dietitian for personalized plans. If you'd like to dive deeper, I can expand on: Focus on easy-to-digest carbohydrates 1–4 hours before to
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]. lower-intensity activities (e.g.
