1. Match Nutrition to Training Type & Timing
- Eat the right food at the right times; timing is key.
- For endurance athletes, meal timing—especially carbohydrates—is extremely important.
- For short-duration athletes, timing is less critical: eat when hungry, but not so close to bed that it disrupts sleep.
2. Carbohydrate Strategy
- Stack carbohydrates before, during, and after training sessions.
- 只有在需要長時間 or 長距離 or 高強度訓練前，才吃 High-Carb Diet → 其餘時間：High-Protein Diet
- ⭐️ Optimal carb loading (for Glycogen Store) is gradual: consume about 8–12 grams of carbohydrates per kilogram of body weight per day, increasing intake over 3–4 days before an event, not in a single meal.
- You can only store a limited amount of carbohydrates; if you’ve eaten well throughout the day, you don’t need huge amounts at once.
3. Training & Meal Timing
- Eat before training (within 3 hours).
- Eat little, early, and often during training.
- Eat straight after training (anabolic window) to maximize recovery, replenish glycogen, support adaptation, and avoid overeating later.
4. Training State & Fuel Utilization
- Do high-intensity training (HIIT) in a fed state (midday).
- Do low-intensity training in a fasted state (early morning).
- Off-season: train in a fasted state; on-season: train in a fed state.
- Train your body to use fat as the main fuel source to increase endurance performance.
5. Hydration & Caloric Intake
- Drink your calories while training.
- Don’t drink your calories when not training.
6. Macronutrients vs. Micronutrients
- Macronutrients drive performance.
- Micronutrients ensure efficiency.
The Athlete’s Plates by United States Olympic & Paralympic Committee (USOPC)