Fuels high-intensity activities lasting 1–3 minutes (e.g., swimming 200m).
Understanding how the body produces energy is crucial for tailored nutrition:
Consume carbs to replenish glycogen and protein to initiate muscle repair within 30–60 minutes post-workout. 6. Supplements and Micronutrients Manual de nutriciГіn deportiva
Provides immediate energy for short, high-intensity bursts (e.g., sprinting, lifting).
Aim to prevent losses exceeding 2% of body mass. Fuels high-intensity activities lasting 1–3 minutes (e
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
Consume 1.5 liters of fluid for every kg of body weight lost [Ref1]. high-intensity bursts (e.g.
(e.g., for endurance running vs. bodybuilding)
