Celebrate National Nutrition Day

National Nutrition Day

Today is a special day to raise awareness about our diet. Food is what fuels our body.

Good nutrition is the foundation of performance, recovery, and health.

Looking to optimise performance and speed up recovery? Keep the following in mind:

• ⚡ Carbohydrates (45–55% of total caloric intake)

  • They are the main fuel for moderate-to-high intensity activity
  • Recommended intake: 3–10 g/kg of body weight per day

• 💪 Proteins (1.4–2.0 g/kg/day)

  • Necessary for protein synthesis and muscle repair
  • You can find them in: fish, eggs, legumes, low-fat dairy

• 🥑 Healthy fats (20–35% of total caloric intake)

  • Monounsaturated and polyunsaturated fatty acids (olive oil, nuts, avocado)
  • Important for hormonal function and cardiovascular health

• 🦴 Micronutrients

  • Iron, calcium, magnesium, vitamin D, and B vitamins
  • Support oxygen transport, energy metabolism, and neuromuscular control

• 💧 Hydration

  • Before exercise: 5–7 ml/kg 2–4 hours beforehand
  • During exercise: 150–250 ml every 15–20 minutes
  • After exercise: replace 150% of the volume lost

• ⏰ Nutritional timing

  • Before: 1–2 g carbohydrates/kg 1–4 hours prior
  • After: 0.3 g protein/kg + 1 g carbohydrate/kg within the next 2 hours

Happy National Nutrition Day! 🥦🏋️‍♀️

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