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1. The 3 Macronutrients Every Athlete Needs

A. Carbohydrates: The Primary Energy Source

• Why They Matter: Convert to glycogen, fueling muscles and brain during high-intensity efforts (e.g., 1g carb = 4kcal energy).
• Intensity-Based Intake:
  • Endurance Sports (Marathons/Triathlons): 6–10g/kg body weight daily (e.g., 70kg athlete = 420–700g, focus on oats, rice, bananas).
  • Strength Training: 4–6g/kg body weight, prioritizing complex carbs (quinoa, sweet potatoes) for steady energy.
• Sports Watch Insight: Use a step count watch to estimate daily activity—10,000 steps = ~500 extra carbs needed.

B. Protein: Repair and Rebuild

• Muscle Preservation: 1.2–2.0g/kg body weight daily (higher for strength athletes), divided into 20–30g doses every 3–4 hours.
• Best Sources: Chicken, eggs, Greek yogurt, lentils—pair with carbs post-workout for optimal absorption.
• Heart Rate Monitor Tip: Track post-workout heart rate recovery; slow recovery (e.g., >2 minutes to drop 20 BPM) signals increased protein need (add 10–20g).

C. Fats: Sustained Energy and Hormone Balance

• Endurance Fuel: 20–30% of daily calories from healthy fats (avocado, nuts, olive oil), especially for low-intensity, long-duration workouts.
• Avoid Before Intense Sessions: High-fat meals can slow digestion—opt for low-fat snacks 1–2 hours pre-workout.

2. Timing is Everything: Pre-Workout Nutrition

A. 3–4 Hours Before

• Meal Focus: High-carb, moderate-protein, low-fat (e.g., pasta with chicken and veggies).
• Sports Watch Link: Check your heart rate monitor for morning resting heart rate (RHR)—a higher RHR may mean smaller portions to avoid digestion stress.

B. 30–60 Minutes Before

• Quick Fuel: 30–60g carbs (1 banana + 1 tbsp peanut butter) + 100–200ml sports drink.
• Data-Driven Choice: If your workout is Zone 4–5 (HIIT/sprints), choose simple carbs (dextrose gels) for quick absorption.

3. Mid-Workout: Fuel to Sustain Performance

A. Endurance Events (>60 Minutes)

• Carbs: 30–90g/hour (1–3 energy gels, depending on intensity)—use your step count watch to estimate distance covered and adjust intake (e.g., 1 gel per 10K).
• Electrolytes: 500–1,000mg sodium/hour (salt tabs or electrolyte drinks) to prevent cramping—critical if sweating heavily (1L/hour loss).

B. High-Intensity Sessions (30–90 Minutes)

• Hydration Focus: Sip water/sports drink every 15 minutes; save solid food for post-workout.
• Heart Rate Insight: If heart rate creeps above Zone 4, take a 1-minute walk and consume 10g carbs (e.g., 1 energy chew) to reset.

4. Post-Workout Recovery: Repair and Rebuild

A. The Golden Window (0–60 Minutes)

• Nutrition Formula: 1.5g carbs/kg + 0.3–0.4g protein/kg (e.g., 70kg athlete: 105g carbs + 21–28g protein).
• Perfect Combo: Chocolate milk (carbs + protein) or a smoothie (spinach, banana, whey protein).
• Sports Watch Role: Sync with nutrition apps to log post-workout meals and track recovery metrics (HRV, sleep quality).

B. 1–2 Hours Later

• Balanced Meal: Prioritize lean protein, complex carbs, and anti-inflammatory fats (e.g., salmon, quinoa, broccoli).
• Heart Rate Monitor Tip: A elevated RHR post-meal may indicate larger portions are needed for future workouts.

5. Hydration: More Than Just Water

A. Pre-Workout Hydration

• 2 Hours Out: Drink 500ml water + electrolytes (1 pinch of salt) to ensure optimal fluid levels.
• Urine Check: Aim for pale yellow—dark urine means drink 200ml more.

B. During Workouts

• Sweat Rate Test: Weigh before/after training to calculate loss (1kg = 1L fluid needed, plus 200ml for safety).
• Electrolyte Ratio: 3:1 sodium:potassium in drinks (e.g., 300mg sodium + 100mg potassium per 500ml).

6. How Sports Watches Enhance Nutrition Planning

A. Track Calorie Burn with Precision

• Heart Rate Monitor: Accurately calculates energy expenditure based on heart rate, weight, and workout type—no more generic estimates.
• Step Count Watch: Adds non-exercise activity thermogenesis (NEAT) from daily steps, ensuring you adjust intake for total energy output.

B. Sync with Nutrition Apps

• MyFitnessPal Integration: Log meals alongside workout data to visualize calorie balance (e.g., a 2-hour run burns 1,200 calories—time to refuel!).
• Custom Alerts: Set reminders for pre-workout carbs or post-workout protein, guided by your watch’s schedule.

C. Recovery-Driven Nutrition

• HRV Analysis: Low HRV signals increased need for anti-inflammatory foods (berries, turmeric) and omega-3s (fish oil).
• Sleep Quality: Poor sleep? Boost magnesium intake (almonds, spinach) to improve recovery.

7. Sport-Specific Nutrition Tips

A. Endurance Athletes (Marathon/Triathlon)

• Carb Loading: 3–4 days pre-race, increase carbs to 8–10g/kg body weight (white rice, pasta) to maximize glycogen stores.
• Race-Day Breakfast: 2–3 hours out, eat 1g/kg carbs (oatmeal + honey) for sustained energy.

B. Strength Athletes (Weightlifting/HIIT)

• Pre-Workout: 50g carbs + 20g protein 90 minutes before to fuel power output and preserve muscle.
• Post-Workout: Prioritize fast-digesting protein (whey isolate) to kickstart muscle synthesis.

8. Common Nutrition Mistakes to Avoid

1. Ignoring Electrolytes: Leads to cramps and poor performance—use your heart rate monitor to track intensity and adjust sodium intake.
2. Overloading Fiber Pre-Race: High-fiber foods (whole grains, raw veggies) can cause bloating—opt for low-fiber carbs (white bread, bananas) instead.
3. Skipping Post-Workout Protein: Delays recovery and increases muscle breakdown—set a watch alert to eat within 60 minutes.

Fuel Like a Pro, Perform Like a Champion