Manual De Nutriciгіn Deportiva 〈No Password〉

Carbohydrates are crucial for high-intensity exercise. Intake varies: Light training: 3–5 g/kg/day Moderate/Endurance: 6–10 g/kg/day High Intensity/Ultra-endurance: Up to 12 g/kg/day [Ref1].

Aim to prevent losses exceeding 2% of body mass. Manual de nutriciГіn deportiva

Consume carbs to replenish glycogen and protein to initiate muscle repair within 30–60 minutes post-workout. 6. Supplements and Micronutrients Carbohydrates are crucial for high-intensity exercise

Consume 30–60 grams of carbohydrates per hour for activities lasting over an hour. Manual de nutriciГіn deportiva