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What should I eat?
The short answer is... whatever you want! There is no need to think too much as long as you're getting enough food and balanced portions from every food group—especially carbohydrates!
References
[1] Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-46. doi: 10.1080/02640414.2011.614269. PMID: 22150427.
[2] Gallant TL, Ong LF, Wong L, Sparks M, Wilson E, Puglisi JL, Gerriets VA. Low Energy Availability and Relative Energy Deficiency in Sport: A Systematic Review and Meta-analysis. Sports Med. 2025 Feb;55(2):325-339. doi: 10.1007/s40279-024-02130-0. Epub 2024 Nov 1. PMID: 39485653.
[3] Hackney, A. C., Moore, S. R., & Smith‑Ryan, A. (2025). Low energy availability, carbohydrate intake, and relative energy deficiency in sport: The low triiodothyronine hypothesis. International Journal of Sports Physiology and Performance. Advance online publication. https://doi.org/10.1123/ijspp.2025‑0073
[4] Kerksick, C.M., Arent, S., Schoenfeld, B.J. et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 14, 33 (2017). https://doi.org/10.1186/s12970-017-0189-4
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