Complete Nutrition Guide for Active People

Pre-Workout Fuel

Eat carbs 1-3 hours before training. Bananas, oats, or toast provide quick energy.

Post-Workout Recovery

Combine protein and carbs within 30 minutes. Chocolate milk, protein shake, or chicken with rice work best.

Daily Protein Needs

Consume 1.2-2g protein per kg body weight. Spread intake across all meals for better absorption.

Hydration Strategy

Drink 500ml water 2 hours before exercise. Add 150-250ml every 15-20 minutes during activity.

Carb Loading Done Right

Increase carbs 3 days before endurance events. Aim for 7-10g per kg body weight daily.

Fat for Fuel

Include healthy fats daily. Nuts, avocado, and olive oil support hormone production and recovery.

Timing Matters

Eat every 3-4 hours. This maintains blood sugar and prevents muscle breakdown.

Micronutrients Count

Take iron, vitamin D, and B12 if deficient. Blood tests reveal what you need.

Race Day Nutrition

Stick to familiar foods. Test all nutrition strategies during training first.

Recovery Meals

Eat whole foods within 2 hours post-workout. Real food beats supplements for long-term health.

Fuel smart, perform better.