Start with general nutrition principles before sports specifics. Visit the International Society of Sports Nutrition (ISSN) website and read introductory position stands.- Learn macronutrients (carbs, proteins, fats) and micronutrients.
Understand energy balance: Athletes need 40–70 kcal/kg/day for intense training.
Calculate your Basal Metabolic Rate (BMR) using an online calculator.
Review free resources like ISSN review updates on PMC.
Why this step matters:
-Provides the scientific base to adapt nutrition for athletic demands
-Helps avoid common pitfalls like underfueling leading to fatigue
4-6 hours
ISSN website, Notebook for notes, Online BMR calculator, PMC articles
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Definition of Done
•Explain macros, micros, and energy balance in own words
•Calculate personal daily calorie needs accurately
Common Mistakes to Avoid
❌ Overlooking individual factors like age and activity level
→Use personalized calculators and adjust based on training volume
❌ Confusing general vs. sports nutrition needs
→Reference ISSN guidelines specifically for athletes
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