---
id: article-a2e8b7fcac29ed1f
locale: en
date: '2025-05-28T20:13:01.000Z'
title: Celebrate National Nutrition Day
summary: >-
  Discover how good nutrition is key to performance, recovery, and health, with
  tips on carbohydrates, proteins, fats, micronutrients, and hydration.
category:
  - Nutrition
  - Health
  - Wellbeing
thumbnail: /images/posts/dia-nacional-de-la-nutricion.jpg
---

## 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! 🥦🏋️‍♀️

#NationalNutritionDay #SportsNutrition #EvidenceBasedFitness

#SportsNutrition #TrainWithAwareness #NaturalPerformance #ClipinCommunity