Manual De - Nutriciгіn Deportiva

Provides immediate energy for short, high-intensity bursts (e.g., sprinting, lifting).

Focus on easy-to-digest carbohydrates 1–4 hours before to maximize glycogen stores. Manual de nutriciГіn deportiva

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 Provides immediate energy for short

Fuels long-duration, lower-intensity activities (e.g., marathon running). 3. Macronutrient Requirements for Athletes high-intensity bursts (e.g.

Consume 30–60 grams of carbohydrates per hour for activities lasting over an hour.

Sodium is crucial for maintaining fluid balance and preventing cramping during long, high-sweat sessions. 5. Timing and Strategy