Overview:
How complex carbs and healthy fats power movement and recovery.
Steps:
1) Carbs: Favor whole grains, legumes, fruit, starchy veg around training.
2) Fats: Include olive/avocado, nuts/seeds, dairy or fortified alternatives.
3) Timing: Pre-practice small carb focus; post-practice carbs + protein.
Benefits:
• Steadier energy and better hormone balance.
Precautions:
• Very low-carb or very high-fat plans require professional oversight.
Suggested Duration & Tips:
• Pre: 30–90 min before—light carb snack.
• Post: 30–60 min after—carb+protein meal; hydrate well.