Sports nutrition for aesthetics and performance

Learn how energy needs and calories power athletic performance, and how age, gender, muscle mass, climate, activity level, and emotional state shape athletes' energy balance.

Explore how glycolysis converts glucose to energy without oxygen in the anaerobic system, and how the aerobic system uses oxygen to convert fats into energy for longer, medium-to-low-intensity activities.

Explore the energy continuum in sports nutrition, detailing ATP, creatine phosphate, glycogen, glucose, carbs, lipids, and proteins, with durations from seconds to hours and the anaerobic–aerobic shift.

Carbohydrate loading blends augmented training with deliberate carb depletion, then a gradual reintroduction to max glycogen before competition, emphasizing high intake near race day and performance benefits.

Learn how lipid metabolism uses carnitine to transport fatty acids from adipocytes to mitochondria for energy; supplements do not burn fat, exercise and a proper diet do.

Learn how to time pre-competition feeding two to three hours before training, focusing on low fat, low protein, and low fiber meals with high carbohydrate content.

Consume a hypertonic, high-glycemic carbohydrate drink with water and mineral salts during competition and training. Tailor salt additions by sweat analysis to customize drinks, as Gatorade's sodium may be insufficient.

Calculate sweat rate from weight change, fluids ingested, and exercise duration to estimate liquid loss. Apply the Mexican Federation of Sports Nutrition formula to guide post-exercise rehydration.

leverage cardio and a caloric deficit to burn fat, targeting the fat max of 60–65 percent of max heart rate (220 minus age) via structured hiit or liss protocols.