Sports Nutrition Guide -

Prioritize carbohydrates ( ) to replenish glycogen and protein ( ) for muscle synthesis. 3. Hydration Strategy

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

Intake varies by intensity, ranging from 3–5g/kg for light training to 8–12g/kg for extreme endurance. Prioritize carbohydrates ( ) to replenish glycogen and

Essential for muscle repair, growth, and metabolic health. and metabolic health.