[Sports nutrition].

Adequate energy intake during high-intensity training is essential for athletes to maintain body weight and optimize performance.

• Carbohydrates are crucial for maintaining blood glucose levels and replenishing muscle glycogen.
• During exercise, athletes should consume carbohydrates at a rate of 30 to 60 grams per hour.
• Fat intake should not be limited, as it is important for overall nutrition.
• Vitamin and mineral supplements are typically unnecessary if a diverse diet provides sufficient energy.
• Dehydration negatively impacts exercise performance, necessitating proper fluid intake.
• Athletes should drink 400 to 600 ml of fluid two hours before exercise and 150 to 350 ml every 15 to 20 minutes during exercise.

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