---
title: Nutrition Guidelines for Elite Athletes
created: 2024-11-18T09:16:50
modified: 2026-03-06T09:07:11
---

# 1. Match Nutrition to Training Type & Timing

* Eat the right food at the right times; timing is key.
* For endurance athletes, meal timing—especially carbohydrates—is extremely important.
* For short-duration athletes, timing is less critical: eat when hungry, but not so close to bed that it disrupts sleep.

# 2. Carbohydrate Strategy

* Stack carbohydrates _before_, _during_, and _after_ training sessions.
* 只有在需要長時間 or 長距離 or 高強度訓練前，才吃 High-Carb Diet → 其餘時間：High-Protein Diet
* ⭐️ Optimal [carb loading](https://www.google.com/search?q=carb+loading) (for Glycogen Store) is gradual: consume about 8–12 grams of carbohydrates per kilogram of body weight per day, increasing intake over 3–4 days before an event, not in a single meal.
* You can only store a limited amount of carbohydrates; if you’ve eaten well throughout the day, you don’t need huge amounts at once.

# 3. Training & Meal Timing

* Eat before training (within 3 hours).
* Eat little, early, and often during training.
* Eat straight after training (anabolic window) to maximize recovery, replenish glycogen, support adaptation, and avoid overeating later.

# 4. Training State & Fuel Utilization

* Do high-intensity training (HIIT) in a fed state (midday).
* Do low-intensity training in a fasted state (early morning).
* Off-season: train in a fasted state; on-season: train in a fed state.
* Train your body to use **fat** as the main fuel source to increase endurance performance.

# 5. Hydration & Caloric Intake

* Drink your calories while training.
* Don’t drink your calories when not training.

# 6. Macronutrients vs. Micronutrients

* Macronutrients drive performance.
* Micronutrients ensure efficiency.

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[**The Athlete’s Plates** by United States Olympic & Paralympic Committee (USOPC)](https://www.usopc.org/nutrition)