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 role of carbs, proteins, and fats in athletic performance
Primary energy source for high-intensity activities
Best Sources:
Optimal Timing:
Pre and post-workout for optimal energy and recovery
Essential for muscle repair and growth
Best Sources:
Optimal Timing:
Throughout the day, especially within 30 minutes post-workout
Important for hormone production and nutrient absorption
Best Sources:
Optimal Timing:
Away from immediate pre/post-workout periods
Meal Timing Strategy
When you eat is just as important as what you eat
Goals:
- Maximize glycogen stores
- Prevent hunger during exercise
- Minimize digestive issues
Recommended Foods:
Oatmeal with banana, whole grain toast with honey, Greek yogurt with berries, or a smoothie with fruits and protein powder.
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 Nutrition Tools
Take your nutrition to the next level with our advanced premium features
Macro Calculator
Personalized macro calculations based on your body composition, goals, and training schedule
Progress Tracking
Advanced analytics and progress tracking with detailed reports and insights
AI Meal Planning
AI-powered meal plans that adapt to your preferences, allergies, and goals
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