Train, recover, repeat
Performance and recovery nutrition
Eight practical guides that connect food, fluid, sleep, training demands, and individual tolerance—without pretending one protocol fits every athlete.
Scope: These pages support healthy adults and general sports education. Competition, medical conditions, disordered eating, heat illness, or persistent performance decline deserve qualified individual support.
Performance
Pre-workout meals
Timing, size, digestion, and session demands.
PerformancePost-workout meals
Protein, glycogen, fluid, and real food.
PerformanceProtein for endurance
Repair, energy availability, and distribution.
PerformanceCarbohydrates for strength
Fuel, volume, and context.
PerformanceCaffeine and sleep
Half-life, timing, and a personal cutoff.
PerformanceSleep loss and hunger
Appetite, decisions, and a kinder response.
PerformanceMuscle soreness
Recovery basics and supplement limits.
PerformanceHot-weather exercise
Hydration, sodium, fuel, and emergency signs.