Pro-level nutrition rules

JABU Elite PT lists RSPH Level 4 nutrition certification and offers online 1‑to‑1 coaching plus downloadable meal plans on its site based in the UK. (jabueliteptnutritioncoaching.com) Their guidance echoes academic and position papers that advise athletes to consume substantially more protein than the general RDA, with the International Society of Sports Nutrition noting ranges up to about 1.4–2.0 g/kg in its review and other analyses citing higher targets during calorie restriction. ( ) Applied nutrition research recommends aiming for roughly 0.25–0.4 g/kg of protein per eating occasion to maximally stimulate muscle protein synthesis, which supports spreading protein across multiple meals rather than a single large feeding. (onlinelibrary.wiley.com) Practical recovery prescriptions cited by sports dietitians include post‑session snacks with about 20–25 g of protein plus carbohydrates to accelerate glycogen and repair processes, and many athlete meal plans use batch‑cooking to ensure those snacks and meals are consistently available. ( ) Hydration guidance from sports medicine groups emphasizes individualized fluid plans because sweat rates span roughly 0.3–2.4 L per hour, and practical rules of thumb include pre‑exercise boluses (about 5–7 mL/kg several hours beforehand) and sipping 200–300 mL every 10–20 minutes during activity. ( ) Sleep consensus statements and cohort studies show athletes commonly fall short of recommended sleep, that habitual sleep under seven hours is associated with an increased musculoskeletal injury risk (about 1.7× in one review), and sports science programs frequently use sleep‑extension protocols to improve recovery and performance. ( )