Self improvement · Full roadmap · ~88 min read · 26 steps

🥗Sports nutrition for athletes

Fuel your training with carbs, water, and a few proven supplements

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Carbohydrates are the athlete's main fuel

Calories are not all the same fuel

Fuel use changes with intensity

Ketones: sometimes fuel, sometimes useless

Why keto and carnivore fall short for hard sport

Carb timing: four hours before training

Carb timing: one hour before, and during

Why protein, fat, and fiber backfire right before training

After training: carbs plus protein

Carb loading: when it helps and when it hurts

How to actually carb load (and train your gut)

Hydration and reading your urine

Water beats electrolyte supplements for most people

Food covers your other electrolytes

Creatine 101: what it is and the dose

Creatine: safety and common myths

Creatine: powder and tablets, not gummies

Caffeine: alertness, not energy

Sleep is a performance tool

Aspartame and artificial sweeteners are safe within limits

Sustainable fat loss, no gimmicks

Common mistakes to unlearn

Nutrition for concussion recovery

Your simple sports-nutrition routine

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