• Carbohydrates: For glycogen loading & endurance • Protein: For muscle repair, lean mass gain • Fats: For sustained energy and joint health
• Pre-, intra-, and post-training hydration • Electrolyte strategies to avoid cramps and fatigue
• Pre-workout fuel (30–60 min before activity) • Post-workout recovery nutrition (30 min anabolic window)
• Plant or whey-based protein blends • Creatine monohydrate (for strength & power) • BCAAs/EAA (for muscle preservation) • Caffeine/nitrate-based pre-workout boosters • Vitamin D, Omega-3, and Iron (for performance support)
