Sports Supplementation for Training e Competition

Choose the right supplements. Understand the right dosage. Fuel your performance.

Learn how to use sports supplements strategically to support your training and competition performance.

Written by swim coach Gabriel Colombo and registered dietitian Lorena Barreira, this practical e-book explores carbohydrate supplementation, absorption, timing, dosage, and strategies to help athletes make more informed decisions about fueling during exercise.

Inside this e-book, you will learn:

- Carbohydrate Supplementation: Understand how different types of carbohydrates work and how they can support energy availability during exercise.

- Dosage and Timing: Explore carbohydrate intake guidelines according to exercise duration and intensity.

- Gut Training: Learn how to gradually adapt your gastrointestinal system to carbohydrate intake during exercise and understand the importance of testing your strategy in training.

- Sports Supplement Guide: Explore a practical list of carbohydrate gels, sports drinks, powdered supplements, and other fueling products, including their carbohydrate content and composition.

- Carbohydrates, Protein and Electrolytes: Understand supplementation strategies for demanding training sessions, back-to-back workouts, and the role of electrolytes in hydration and muscle function.

- Practical Applications: Discover how training demands, previous meals, individual tolerance, and supplement composition influence fueling decisions.

Designed for swimmers, runners, triathletes, and other endurance athletes, this guide combines scientific concepts with practical information to help you understand sports supplementation and avoid common fueling mistakes.

Supplement smarter. Train with purpose. Perform at your best.

This e-book is educational and does not replace individualized guidance from a qualified sports nutrition professional.