A free, self-paced textbook in 8 chapters. Read a chapter, then drill it with the 100 companion flashcards using spaced repetition.
The three macronutrients — protein, carbohydrates, and fats — form the foundation of any sports nutrition plan. Each provides energy at a different density: protein and carbohydrat...
Protein is essential for tissue repair, muscle growth, and immune function, with most sports nutrition guidelines recommending 1.2–2.0 g per kg of body weight per day for athletes....
Carbohydrates are the body's preferred fuel source during moderate-to-high intensity exercise. They are stored as glycogen in muscles (approximately 300–400 g) and the liver (about...
Dietary fat plays several essential roles in athletic performance, providing essential fatty acids, supporting hormone production (including testosterone), aiding absorption of fat...
Once total daily energy expenditure is known, athletes manipulate calorie intake to match their training goals. A caloric surplus — consuming more calories than expended — is used...
Hydration is critical for athletic performance, with general guidelines recommending at least 3–4 liters of water per day for active individuals, adjusted so that urine remains pal...
Several supplements have strong evidence for enhancing athletic performance, with creatine monohydrate being one of the most studied and safest. Creatine is stored as phosphocreati...
Certain populations require specific nutritional considerations. The Female Athlete Triad consists of three interrelated conditions: low energy availability (with or without disord...