: Start hydrating 2–3 hours before activity (5–7ml/kg) and continue with 150–250ml of fluid every 15–20 minutes during play. Training & Recovery
: For optimal energy, consume 4g of carbs per kg of body weight 4 hours before exercise, 2g at 2 hours prior, and 1g per hour during extended training. naked tit teen athletes
Fueling for sport involves strategic timing and a balance of macronutrients to support both growth and performance. : Start hydrating 2–3 hours before activity (5–7ml/kg)