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

(e.g., for endurance running vs. bodybuilding) Manual de nutriciГіn deportiva

Consume carbs to replenish glycogen and protein to initiate muscle repair within 30–60 minutes post-workout. 6. Supplements and Micronutrients While a whole-food diet is primary, certain supplements

Focus on easy-to-digest carbohydrates 1–4 hours before to maximize glycogen stores. While a whole-food diet is primary

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].