CamaleoBy type of effort
A lifter and a runner empty different tanks. Filling them the same way wastes half the effort.
Updated · 2 min
Strength & lifting
The effort is short and intense: muscle repairs itself for 24–48 h after the session.
What it needs: protein spread across the day (not all at dinner) and enough carbs to refill what the session emptied. Too few carbs = stalling weights.
Cardio & endurance
The effort is long: the main fuel is stored carbs (glycogen). Before a long outing, a carb-rich meal; after, carbs + some protein for repair.
Permanently training fasted wears you down more than it leans you out.
Mixed & team sports
Sprints, jumps, contact: you draw on both tanks.
The simple rule — carbs proportional to the week’s volume, constant daily protein, and a real recovery snack when two sessions are close together.
One or two sessions a week
Your body recovers easily: no need to eat “like an athlete”.
Focus on daily protein and simple plates — consistency outweighs details.
Three or four sessions a week
Carbs become strategic: place them mostly around sessions — before for energy, after for recovery.
Keep a protein source at every meal.
Five sessions a week or more
Recovery is your limiting factor: enough carbs EVERY day, not just training days.
Protein spread over four sittings, sleep and hydration taken seriously.
General, informational benchmarks based on common sports nutrition guidelines. They don’t replace a doctor or dietitian, especially with a medical condition.