{"id":7325,"date":"2025-06-03T16:58:51","date_gmt":"2025-06-03T14:58:51","guid":{"rendered":"https:\/\/nutrifit.guru\/?page_id=7325"},"modified":"2025-08-02T15:31:29","modified_gmt":"2025-08-02T13:31:29","slug":"sports-nutrition","status":"publish","type":"page","link":"https:\/\/nutrifit.guru\/en\/sports-nutrition\/","title":{"rendered":"Sports Nutrition"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"7325\" class=\"elementor elementor-7325 elementor-7249\">\n\t\t\t\t\t\t<div class=\"elementor-section elementor-top-section elementor-element elementor-element-4d8da29 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"4d8da29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-e0e280b\" data-id=\"e0e280b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-section elementor-inner-section elementor-element elementor-element-11ae617 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"11ae617\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-671a3f2\" data-id=\"671a3f2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1fffd4d elementor-widget elementor-widget-sidebar\" data-id=\"1fffd4d\" data-element_type=\"widget\" data-widget_type=\"sidebar.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"widget widget-port\"><div class=\"menu-service-menu-english-container\"><ul id=\"menu-service-menu-english\" class=\"menu\"><li id=\"menu-item-8050\" class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-8050\"><a href=\"https:\/\/nutrifit.guru\/en\/childrens-nutrition\/\">Children\u2019s Nutrition<\/a><\/li>\n<li id=\"menu-item-8051\" class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-8051\"><a href=\"https:\/\/nutrifit.guru\/en\/pregnancy-nutrition\/\">Pregnancy Nutrition<\/a><\/li>\n<li id=\"menu-item-8052\" class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-8052\"><a href=\"https:\/\/nutrifit.guru\/en\/obesity-a-contemporary-health-challenge\/\">Obesity: A Contemporary Health Challenge<\/a><\/li>\n<li id=\"menu-item-8053\" class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-8053\"><a href=\"https:\/\/nutrifit.guru\/en\/high-blood-pressure-a-guide-to-proper-nutrition\/\">High Blood Pressure: A Guide to Proper Nutrition<\/a><\/li>\n<li id=\"menu-item-8054\" class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-8054\"><a href=\"https:\/\/nutrifit.guru\/en\/sports-nutrition\/\">Sports Nutrition<\/a><\/li>\n<li id=\"menu-item-8055\" class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-8055\"><a href=\"https:\/\/nutrifit.guru\/en\/nutrition-during-menopause\/\">Nutrition During Menopause<\/a><\/li>\n<\/ul><\/div><\/div><div class=\"widget widget-port\">\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/nutrifit.guru\/en\/order-a-personalized-nutrition-plan\/\"><img fetchpriority=\"high\" decoding=\"async\" fetchpriority=\"high\" width=\"400\" height=\"545\" src=\"https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/07\/sidebar-call-to-action.jpg\" alt=\"Get a personalized nutrition plan from our certified nutritionist.\" class=\"wp-image-7300\" srcset=\"https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/07\/sidebar-call-to-action.jpg 400w, https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/07\/sidebar-call-to-action-220x300.jpg 220w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/a><\/figure>\n<\/div><\/div>\n<\/div><div class=\"widget widget-port\">\n<div class=\"wp-block-buttons is-content-justification-center is-nowrap is-layout-flex wp-container-core-buttons-is-layout-1fb9aab6 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-100\"><a class=\"wp-block-button__link has-text-align-center wp-element-button\" href=\"https:\/\/nutrifit.guru\/en\/order-a-personalized-nutrition-plan\/\" style=\"border-radius:0px\">Order Personalized Nutrition Plan<\/a><\/div>\n\n\n<\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-513c185\" data-id=\"513c185\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-section elementor-inner-section elementor-element elementor-element-ac1f2bc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ac1f2bc\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-b6982c9\" data-id=\"b6982c9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9571a11 elementor-widget elementor-widget-image\" data-id=\"9571a11\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-1-opt.jpg\" class=\"attachment-full size-full wp-image-7253\" alt=\"\" srcset=\"https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-1-opt.jpg 1200w, https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-1-opt-600x400.jpg 600w, https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-1-opt-300x200.jpg 300w, https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-1-opt-1024x683.jpg 1024w, https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-1-opt-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73c7f4a elementor-widget elementor-widget-heading\" data-id=\"73c7f4a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Fundamentals of Nutritional Support in Sports<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37d0a5a elementor-widget elementor-widget-text-editor\" data-id=\"37d0a5a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"whitespace-normal break-words\">To support physical exertion, athletes must consume appropriate amounts of calories, proteins, carbohydrates, fats, vitamins, and minerals that are essential for optimal body function before, during, and after training or competition. Balanced nutrition represents the foundation of athletic success and enables the body to function at the highest level.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc7b0d9 elementor-widget elementor-widget-heading\" data-id=\"bc7b0d9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Differences in Nutritional Needs<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d63f8d2 elementor-widget elementor-widget-text-editor\" data-id=\"d63f8d2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"whitespace-normal break-words\">Depending on the type of sport, athletes&#8217; energy needs can vary significantly. Endurance athletes like runners or cyclists have greater needs for carbohydrates, while athletes engaged in strength sports, such as weightlifters, must consume more protein for muscle building. Each sport discipline places specific demands on the organism, making nutrition personalization crucial for achieving the best results.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea1e0fc elementor-widget elementor-widget-heading\" data-id=\"ea1e0fc\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Hydration - The Key to Success<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b19b3ba elementor-widget elementor-widget-text-editor\" data-id=\"b19b3ba\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"whitespace-normal break-words\">Fluid intake is of essential importance for preventing dehydration, which can negatively affect performance and health. Athletes should monitor water intake before, during, and after training, adjusting quantities according to activity intensity and external conditions. Inadequate hydration can lead to decreased concentration, reduced physical abilities, and prolonged recovery time.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-section elementor-inner-section elementor-element elementor-element-3b1b45b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3b1b45b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-fc05762\" data-id=\"fc05762\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a9bde2d elementor-widget elementor-widget-image\" data-id=\"a9bde2d\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1089\" height=\"800\" src=\"https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-2-opt-sq.jpg\" class=\"attachment-full size-full wp-image-7256\" alt=\"\" srcset=\"https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-2-opt-sq.jpg 1089w, https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-2-opt-sq-600x441.jpg 600w, https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-2-opt-sq-300x220.jpg 300w, https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-2-opt-sq-1024x752.jpg 1024w, https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-2-opt-sq-768x564.jpg 768w\" sizes=\"(max-width: 1089px) 100vw, 1089px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-30b4bac\" data-id=\"30b4bac\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-99a1920 elementor-widget elementor-widget-heading\" data-id=\"99a1920\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Meal Timing and Supplementation<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-67e7559 elementor-widget elementor-widget-text-editor\" data-id=\"67e7559\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"whitespace-normal break-words\">Proper meal timing plays an important role in maximizing athletic performance. Pre-workout meals should provide sufficient energy, while post-workout meals help with muscle recovery and glycogen store replenishment. Although it&#8217;s recommended to meet all nutritional needs through varied nutrition, in certain situations supplements can be a useful addition to basic nutrition.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-section elementor-inner-section elementor-element elementor-element-74ffd52 elementor-reverse-tablet elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"74ffd52\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-be6db89\" data-id=\"be6db89\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c063ae1 elementor-widget elementor-widget-heading\" data-id=\"c063ae1\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Benefits of Proper Nutrition<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b53d46 elementor-widget elementor-widget-text-editor\" data-id=\"4b53d46\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"whitespace-normal break-words\">Proper nutrition enables athletes to achieve the best results, increase endurance, improve strength, accelerate recovery, and reduce injury risk. From a long-term perspective, optimal nutrition affects not only athletic performance but also overall health, immunity, and the athlete&#8217;s quality of life.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-ec30835\" data-id=\"ec30835\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9574fce elementor-widget elementor-widget-image\" data-id=\"9574fce\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"985\" height=\"800\" src=\"https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-3-opt-sq.jpg\" class=\"attachment-full size-full wp-image-7258\" alt=\"\" srcset=\"https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-3-opt-sq.jpg 985w, https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-3-opt-sq-600x487.jpg 600w, https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-3-opt-sq-300x244.jpg 300w, https:\/\/nutrifit.guru\/wp-content\/uploads\/2025\/06\/ishrana-sportista-3-opt-sq-768x624.jpg 768w\" sizes=\"(max-width: 985px) 100vw, 985px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-section elementor-inner-section elementor-element elementor-element-cbaae96 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cbaae96\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-925bd59\" data-id=\"925bd59\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-80e027b elementor-widget elementor-widget-heading\" data-id=\"80e027b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Individual Approach<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-708772c elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"708772c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"whitespace-normal break-words\">Every athlete is unique with special metabolic characteristics, goals, and needs. Therefore, it&#8217;s important that nutritional plans are created according to individual needs, with consultation from a nutritionist experienced in working with athletes. Monitoring results and adjusting nutrition represents a continuous process that follows the athlete&#8217;s development.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-section elementor-inner-section elementor-element elementor-element-4d68ab7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4d68ab7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-a461cb3\" data-id=\"a461cb3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9f4a9ee elementor-widget elementor-widget-accordion\" data-id=\"9f4a9ee\" data-element_type=\"widget\" data-widget_type=\"accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"pt-accordion-block \" >\r\n  \r\n    <div class=\"pt-accordion-box pt-active  1\">\r\n      <div class=\"pt-ad-title\">\r\n\r\n        <h6 class=\"ad-title-text\">\r\n          How much protein should I consume daily?\r\n        <i aria-hidden=\"true\" class=\"ion ion-ios-arrow-down active\"><\/i><i aria-hidden=\"true\" class=\"ion ion-ios-arrow-up inactive\"><\/i>\r\n       <\/h6>\r\n\r\n      <\/div>\r\n\r\n      <div class=\"pt-accordion-details\">\r\n\r\n         <p class=\"pt-detail-text\"> The recommended intake is 1.2 to 2.0 grams of protein per kilogram of body weight daily, depending on the type of sport and training intensity. Athletes engaged in strength sports need more protein (1.6-2.0g\/kg), while endurance athletes usually need somewhat less (1.2-1.6g\/kg). It&#8217;s best to consume proteins evenly throughout the day from various sources.\n <\/p>\r\n\r\n      <\/div>\r\n    <\/div>\r\n   \r\n    <div class=\"pt-accordion-box   2\">\r\n      <div class=\"pt-ad-title\">\r\n\r\n        <h6 class=\"ad-title-text\">\r\n          Are supplements necessary for athletes?\r\n        <i aria-hidden=\"true\" class=\"ion ion-ios-arrow-down active\"><\/i><i aria-hidden=\"true\" class=\"ion ion-ios-arrow-up inactive\"><\/i>\r\n       <\/h6>\r\n\r\n      <\/div>\r\n\r\n      <div class=\"pt-accordion-details\">\r\n\r\n         <p class=\"pt-detail-text\"> Supplements are not necessary if you practice varied and balanced nutrition that covers all nutritional needs. However, in certain situations &#8211; such as increased needs, restricted diet, or specific goals &#8211; some supplements can be useful. Consultation with a nutritionist is always recommended before taking any supplements.\n <\/p>\r\n\r\n      <\/div>\r\n    <\/div>\r\n   \r\n    <div class=\"pt-accordion-box   3\">\r\n      <div class=\"pt-ad-title\">\r\n\r\n        <h6 class=\"ad-title-text\">\r\n          When is the best time for a pre-workout meal?\r\n        <i aria-hidden=\"true\" class=\"ion ion-ios-arrow-down active\"><\/i><i aria-hidden=\"true\" class=\"ion ion-ios-arrow-up inactive\"><\/i>\r\n       <\/h6>\r\n\r\n      <\/div>\r\n\r\n      <div class=\"pt-accordion-details\">\r\n\r\n         <p class=\"pt-detail-text\"> The main meal should be consumed 2-3 hours before training, while lighter meals or snacks can be taken 30-60 minutes before activity. Pre-workout meals should be rich in carbohydrates for energy, moderately rich in proteins, and low in fats which digest more slowly. It&#8217;s important to avoid foods that may cause stomach problems. <\/p>\r\n\r\n      <\/div>\r\n    <\/div>\r\n   \r\n    <div class=\"pt-accordion-box   4\">\r\n      <div class=\"pt-ad-title\">\r\n\r\n        <h6 class=\"ad-title-text\">\r\n          How much water should I drink during the day?\r\n        <i aria-hidden=\"true\" class=\"ion ion-ios-arrow-down active\"><\/i><i aria-hidden=\"true\" class=\"ion ion-ios-arrow-up inactive\"><\/i>\r\n       <\/h6>\r\n\r\n      <\/div>\r\n\r\n      <div class=\"pt-accordion-details\">\r\n\r\n         <p class=\"pt-detail-text\"> Athletes should drink at least 2.5-3 liters of water daily, but the amount depends on training intensity, external temperature, and individual needs. During training, 150-250ml of water every 15-20 minutes is recommended. The best indicator of adequate hydration is light yellow urine color. <\/p>\r\n\r\n      <\/div>\r\n    <\/div>\r\n   \r\n  <\/div>\r\n          \t<script type=\"text\/javascript\">\r\n        \t\t \/*------------------------\r\n                Accordion\r\n                --------------------------*\/\r\n                jQuery('.pt-accordion-block .pt-accordion-box .pt-accordion-details').hide();\r\n                jQuery('.pt-accordion-block .pt-accordion-box:first').addClass('pt-active').children().slideDown('slow');\r\n                jQuery('.pt-accordion-block .pt-accordion-box').on(\"click\", function() {\r\n                    if (jQuery(this).children('div.pt-accordion-details').is(':hidden')) {\r\n                        jQuery('.pt-accordion-block .pt-accordion-box').removeClass('pt-active').children('div.pt-accordion-details').slideUp('slow');\r\n                        jQuery(this).toggleClass('pt-active').children('div.pt-accordion-details').slideDown('slow');\r\n                    }\r\n                });\r\n\r\n\r\n\r\n        \t<\/script>\r\n        \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Fundamentals of Nutritional Support in Sports To support physical exertion, athletes must consume appropriate amounts of calories, proteins, carbohydrates, fats, vitamins, and minerals that are essential for optimal body function before, during, and after training or competition. Balanced nutrition represents the foundation of athletic success and enables the body to function at the highest level. 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