Strength and Resistance Training
This type of training increases muscle mass and strength. A higher protein intake, combined with adequate carbohydrates for energy, is beneficial. Key timings for protein intake include pre- and post-workout to enhance muscle protein synthesis and recovery.
Endurance Training
Endurance athletes, like long-distance runners or cyclists, require a diet rich in carbohydrates to maintain glycogen stores. During extended activities, consuming easily digestible carbohydrates can help sustain energy levels.
High-Intensity Interval Training (HIIT)
HIIT sessions are short and intense, requiring readily available energy. A moderate to high carbohydrate intake, along with moderate protein and lower fat, can provide the necessary fuel.
Team Sports
These sports often combine bursts of high-intensity activity with periods of lower intensity. A balanced intake of carbohydrates, proteins, and fats is essential to support varied energy demands.