Nutrition Tools

Sports nutrition is the most underutilized lever for athletic performance improvement. Research consistently shows that athletes who optimize protein timing, carbohydrate periodization, and hydration outperform nutritionally similar athletes in both training adaptation and race execution.

Protein calculators implement ISSN position stand recommendations (1.6–2.2 g/kg for muscle-building athletes) and account for body weight, training goal, and sport type. The leucine threshold concept — a minimum of 2–3g per meal to trigger maximum muscle protein synthesis — is built into meal-spacing recommendations.

Water intake calculators use the Institute of Medicine baseline (3.7L/day for men, 2.7L/day for women) adjusted for body weight, training volume, sweat rate, and climate. Every 1% of body weight lost to dehydration impairs aerobic performance by approximately 2%.

Creatine calculators implement the ISSN-validated loading protocol (20g/day for 5–7 days, then 3–5g/day maintenance) and the no-load protocol (3–5g/day continuous for 28-day saturation). Creatine monohydrate is the most researched ergogenic supplement in sports science, with over 1,100 peer-reviewed publications confirming its safety and efficacy for power and strength sports.