Balanced nutrition for athletes

🇬🇧 English: Nutrition for Performance & Recovery

For active individuals, nutrition is the fuel for performance and the secret to injury-free recovery. Here is how to structure your intake:

• 50% Vegetables & Fiber (400g): Essential for providing minerals and antioxidants that combat the oxidative stress caused by exercise.
• 30% Complex Carbohydrates (240g): This is your glycogen reserve. Choose low to medium glycemic index sources (sweet potato, quinoa, brown rice) for sustained energy.
• 20% Lean Proteins (160g): Crucial for repairing muscle fibers damaged during training.
• Quality Fats: Targeted intake (avocado, nuts, virgin oils) to protect your joints and support hormonal health.

Yitzhak’s Advice: Remember the "anabolic window": consume a protein and carb-rich snack within 30 to 60 minutes after your workout to maximize recovery.