Sports Nutrition Guide Direct

Aim for 30–60g of carbohydrates per hour (e.g., sports drinks or gels) to maintain blood glucose.

The primary energy source for muscles and the brain.

This guide outlines essential nutrition strategies to optimize athletic performance, recovery, and overall health based on established sports nutrition principles.

) with moderate protein and low fiber/fat for easy digestion.

Whole grains, fruits, starchy vegetables, and legumes.