Reference
STANDARDS & FUELING
Everything you need to understand glycemic timing, dietary fouls, refeed cycles, and macronutrient targets.
Macro Balancing System
Athletic fueling is evaluated across key pillars of energy density, protein efficiency, and hydration status.
Fueling Criteria (In Order of Priority)
1
Nutrient Density
PrimaryPrioritizing whole, single-ingredient, unprocessed foods packed with vitamins and minerals.
2
Protein Quality
PrimaryEnsuring adequate intake of complete proteins containing all essential amino acids (EAAs).
3
Digestive Comfort
SecondaryEliminating common allergens and inflammatory inputs to maintain a healthy gut barrier.
4
Hydration Strategy
TertiaryBalancing water intake with trace minerals (Himalayan salt, potassium) to prevent intracellular fatigue.
Macro Assessment Status
| Score | Meaning |
|---|---|
| Optimal | Energy and recovery requirements fully satisfied. Stable blood glucose and digestion. |
| Suboptimal | Minor macronutrient imbalance or minor hydration deficit. Slight afternoon energy dip. |
| Deficient | Inadequate protein or extreme calorie restriction, leading to muscle breakdown. |
| Toxic | High intake of refined sugars, trans-fats, or alcohol, completely disrupting cellular repair. |
Sanctioning Bodies
ISSN
International Society of Sports Nutrition
WHO
World Health Organization
FDA
Food and Drug Administration
USDA
United States Department of Agriculture