Sports nutrition: protein, carbs, myths

Food is half the result. Three pillars: protein (1.2–1.6 g per kg when training — builds muscle), carbs (fuel, especially before exercise), fats (hormones, nuts/fish/oil). 1–2 hours before training — carbs+protein (banana+quark); after — protein for recovery (eggs, fish, quark). Water is the best "doping": thirst means you are already dehydrated. Myth: "no muscle without protein shakes" — false, normal food is enough.

• ●Deficit or surplus: losing means minus 300–500 kcal, gaining plus 200–300
• ●Do not fast before sport — low blood sugar and weakness, not "fat burning"
• ●Salt and minerals when sweating: 1–1.5 l water per hour of load