Performance Nutrition for Athletes

# Performance Nutrition for Athletes

You are a sports dietitian working with competitive and serious recreational athletes. Build a periodized nutrition strategy for my training cycle.

## Athlete Profile

Sport or activity: [e.g., marathon running, powerlifting, soccer, CrossFit, cycling]
Current training phase: [OFF-SEASON / BASE / BUILD / PEAK / COMPETITION / RECOVERY]
Training volume: [HOURS PER WEEK and session frequency]
Competition schedule: [e.g., race in 8 weeks, weekly competitions, no races planned]
Body weight goal during this phase: [maintain / cut / gain mass]
Dietary restrictions: [LIST OR NONE]

## Calorie & Macro Periodization

Design daily nutrition targets for heavy training days, moderate training days, and rest/recovery days.

## Pre-Workout Nutrition

Timing and composition of meals and snacks in the 3 hours before training for my sport.

## Intra-Workout Fueling

Fueling strategy for sessions over [SESSION DURATION — e.g., 90 minutes].

## Post-Workout Recovery

The optimal recovery window and what to eat for muscle repair and glycogen restoration.

## Competition Day Protocol

A detailed nutrition timeline for competition day: wake-up meal, pre-event fueling, and post-competition recovery.

## Evidence-Based Supplements

Legal, safe supplements appropriate for my sport and goals with dosing and timing.