Nutrition Basics
Learn the fundamentals of sports nutrition. Get personalized plans and advanced tools in our premium app.
Core Nutrition Principles
The fundamental concepts every athlete should understand
Energy Optimization
Learn how to fuel your workouts and maintain energy levels throughout the day with proper macronutrient timing.
Recovery & Repair
Discover the nutrients essential for muscle recovery, inflammation reduction, and tissue repair.
Mental Performance
Understand how nutrition affects cognitive function, focus, and mental clarity during training and competition.
Performance Enhancement
Optimize your nutrition strategy to enhance strength, endurance, and overall athletic performance.
Macronutrient Breakdown
Understanding the building blocks of athletic nutrition
Primary energy source for high-intensity activities
Best Sources:
Optimal Timing:
Pre and post-workout for optimal energy and recovery
Hydration Strategy
Proper hydration is crucial for maintaining performance, regulating body temperature, and supporting recovery. Even mild dehydration can significantly impact athletic performance.
Drink 16-20 oz of water 2-3 hours before exercise
Consume 6-12 oz every 15-20 minutes during exercise
Replace 150% of fluid lost through sweat post-exercise
Monitor urine color - aim for pale yellow
Include electrolytes for sessions longer than 60 minutes
Premium Features
Take your nutrition to the next level with our advanced tools
Macro Calculator
Personalized macronutrient targets based on your goals, activity level, and body composition
Progress Tracking
Monitor your nutrition intake, body composition changes, and performance metrics over time
AI Meal Planning
AI-powered meal plans that adapt to your preferences, allergies, and goals
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