hydration
This percentage of body weight loss from dehydration can begin to impair performance.
2% body weight loss
The recommended carbohydrate intake 1–4 hours before exercise.
1–4 g/kg body weight
This electrolyte is most critical to replace during prolonged sweating.
Sodium
This color of urine typically indicates adequate hydration.
Pale yellow
The recommended fluid intake about 2–4 hours before exercise.
5–10 mL per kg body weight
This macronutrient should be moderate to low before exercise to avoid GI distress
Lipid(fat)
The ideal timeframe to consume nutrients after exercise for optimal recovery.
Within 2 hours(ideally sooner)
This hormone helps drive nutrients into muscle cells after eating post-exercise.
Insulin
A condition caused by excessive water intake without enough electrolytes
Hyponatremia
This type of carbohydrate is preferred right before exercise for quick energy.
Simple carbohydrates/high glycemic
The carbohydrate intake recommended post-exercise for glycogen replenishment.
1.0–1.2 g/kg per hour
This process is enhanced by combining carbohydrates with protein after exercise.
glycogen resynthesis
The recommended post-exercise fluid replacement relative to body weight lost
1.25–1.5 liters per kg lost
The typical protein intake recommended before exercise.
~0.25–0.4 g/kg
This is the main goal of pre-exercise nutrition.
provide energy and maintain blood glucose levels
Endurance athletes generally require this daily carbohydrate intake range.
6–10 g/kg body weight per day
The general guideline for fluid replacement during exercise per hour.
0.4–0.8 liters per hour
This nutrient should be limited right before exercise to reduce digestive discomfort
Fiber
The ratio of carbohydrates to protein often recommended for recovery.
3:1-4:1 ratio
The recommended daily protein intake range for strength-trained athletes to support muscle growth and repair.
1.6–2.2 g/kg body weight per day