Diet, Immunity, and Organ Health

Athletes have elevated nutritional needs relative to sedentary individuals, particularly for protein, commonly recommended in the range of 1.2 to 2.0 grams per kilogram of body weight per day depending on the sport and training phase, and for carbohydrate, which is periodized around training and competition to ensure adequate glycogen stores in muscle and liver. Hydration and electrolyte balance, especially sodium replacement during prolonged or high-intensity exercise in heat, are essential for both performance and safety. The idea of a narrow post-exercise "anabolic window" for nutrient timing, once emphasized heavily in sports nutrition guidance, is now understood by most sports scientists to be considerably more flexible than earlier research suggested, with total daily protein and carbohydrate intake mattering more than precise timing for most athletes. Ergogenic aids with strong supporting evidence include caffeine, creatine monohydrate, and beta-alanine, while many other supplements marketed to athletes have comparatively weak evidence behind them. Relative Energy Deficiency in Sport (RED-S) describes the range of health and performance consequences that follow from chronically inadequate energy intake relative to training demands, a concern particularly documented in endurance and aesthetic sports.