I. High-Intensity Energy Sustenance Systems

Carbohydrates
Core Function:

• Supply 50–65% of total calories

• Maintain muscle glycogen reserves to delay fatigue

• During activities >1hr (e.g., marathon/cycling): 30–60g fast-acting carbs/hour

Strategy:

• 2 days pre-event (glycogen loading): Emphasize low-GI carbs (e.g., oats, whole wheat)

• During exercise: Use isotonic drinks with glucose + fructose (osmolarity ≤8%)

L-Carnitine

• Function: Shuttles fatty acids into mitochondria; spares glycogen

• Dose: 500–2000mg daily, taken 30 minutes before morning training

II. Muscle Repair & Anti-Catabolism

Synergy:

• Combine protein + carbs at a 1:3 ratio (e.g., 40g protein + 120g banana)

• → Accelerates glycogen resynthesis & muscle repair

III. Metabolic & Antioxidant Defense

Electrolytes

• Sodium: 500–700mg/hour (preload 2 hours before heat exposure)

• Other key minerals: Potassium, Magnesium

• → Prevents dehydration and muscle cramps

Iron

• 15–20mg daily (from red meat or blood-based foods)

• → Prevents sports anemia

Antioxidant Matrix

• Vitamins C & E: Neutralize free radicals (from citrus, nuts)

  • Vitamin C: 100–200mg/day

• Coenzyme Q10: Enhances mitochondrial energy output

  • 30–100mg/day + fish oil

IV. Special Population Protocols

Vegetarian Athletes

• Supplement with pea protein

• Use iron supplements (non-heme iron requires Vitamin C co-ingestion)

Aged Populations

• 5g BCAAs + Vitamin D (1,000–4,000 IU/day)

• → Counters sarcopenia and bone density loss

Fat-Loss Phase

• Reduce post-workout carbs to 0.5g/kg body weight

• Increase protein intake ratio

Critical Cautions

• Protein overload (>2.2g/kg/day): Can strain kidneys — requires medical supervision

• Electrolyte imbalance: Risk of hyponatremia — avoid excessive intake of pure water