BONUS Content

Question 1

What are the macronutrient recommendations for HIGH INTENSITY / SHORT DURATION sports (i.e. sprints, hurdles, power lifting)?

Answer 1

Nutrition will be more impactful during training than on competition day.
55% CHO
1.2 g/kg PRO with ~20-30 g post-training and at meals and snacks (every 3-5 hours)

Question 2

What supplements may be beneficial for HIGH INTENSITY / SHORT DURATION sports (i.e. sprints, hurdles, power lifting)?

Answer 2

Creatine
Bicarbonate
BCAAs (Leu)
Caffeine
Beta-alanine
Protein powder
HMB

Question 3

What are the macronutrient recommendations for INTERMITTENT / HIGH INTENSITY sports (i.e. soccer, ice hockey, basketball)?

Answer 3

CHO: 5-10 g/kg/d depending on workout intensity
PRO: 1.2-2.0 g/kg/d
Individualized hydration plans

Question 4

What are the macronutrient recommendations for ENDURANCE / ULTRA ENDURANCE and FAT-ADAPTED sports (i.e. 100k, 140.6 IM)?

Answer 4

CHO: 5-12 g/kg/day, depending on intensity and duration
Carb loading may be a benefit for events lasting >90 min.
PRO: 1.2-1.4 g/kg/day
Personalized hydration plan