PubMed · 6559379
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H Szczygłowa. 1983. [A diet easily digested].. https://pubmed.ncbi.nlm.nih.gov/6559379/
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A varied, well-balanced, healthy diet, rich in carbohydrates, is one of the cornerstones of sports nutrition. In addition, an equilibrated supply in energy and nitrogen, the ideal distribution of the nutrients (6 to 9 g carbohydrates per kilogram body weight, 1 to 1.5 g fat per kilogram body weight, 1.2 to 1.8 g protein per kilogram body weight), a well-balanced fluid intake and the choice of food with a high density of nutrients constitute an important cornerstone. All the forementioned elements, which are contained in a basic nutrition, guarantee the needs of the micro- and macronutrients in combination with a cautious substitution of minerals, trace elements and vitamins. The endurance capacity is supported by this high-quality basic diet which can be modified minimally during performance and for regeneration.
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