Table 3.

Supplemental nutrition recommendations for athletes.

Protein	1.2–1.8 g/kg/day derived from whole food sources
	After exercise: 20 g of high quality protein shortly after exercise
Carbohydrate	During exercise: 30–60 g/hr for exercise lasting more than 1 hour
	After exercise: 1.0–1.5 g/kg of body mass within 30 minutes of exercise cessation
Fluid	Before exercise: 5–7 mL/kg 4 hrs prior to exercise
	During exercise: assess sweat rate and develop hydration plan to maintain body mass during exercise
	After exercise: 450–675 mL/0.5 kg and additional sodium consideration to account for loss through sweat
Micronutrients	During exercise: sodium to offset losses associated with sweat being lost in sweat