Proper nutrition is fundamental to athletic performance, yet it's often overlooked in favor of training intensity and technique. What you eat directly impacts your energy levels, recovery capacity, and long-term health.
Timing is crucial when it comes to sports nutrition. Pre-exercise meals should focus on easily digestible carbohydrates to fuel performance. During extended training or competition, maintaining blood sugar through strategic carbohydrate intake can prevent fatigue.
Post-exercise nutrition is equally important for recovery. The 30-minute window after training is ideal for protein intake to support muscle repair, combined with carbohydrates to replenish glycogen stores.
Hydration deserves special attention. Even mild dehydration can impair performance, cognitive function, and recovery. Athletes should develop individualized hydration strategies based on sweat rate, environmental conditions, and training intensity.