PRE-WORKOUT NUTRITION:
  Timing: 2–4 hours before training
  Carbohydrates: primary fuel for high-intensity exercise (glycogen)
  Moderate protein: 20–30g to begin muscle protein synthesis
  Low fat and fibre: reduce GI discomfort during exercise
  Example: rice + dal + curd (2–3hr before)
          OR banana + peanut butter (30–60min before)

DURING EXERCISE:
  Under 60 min: water sufficient
  Over 60 min: 30–60g carbohydrate/hour (sports drink, banana, dates)
  Electrolytes: sodium + potassium for sessions >90 min (ORS or sports drink)

POST-WORKOUT NUTRITION (CRITICAL — 30–45 min window):
  Protein: 20–40g to maximise muscle protein synthesis
  Carbohydrates: replenish glycogen (ratio 3:1 carb:protein for endurance)
  Example: eggs + bread OR chicken rice OR milk + banana

WEIGHT MANAGEMENT:
  Calorie deficit for fat loss: 300–500 kcal/day below TDEE
  TDEE = BMR × Activity Factor
    Sedentary: × 1.2 | Light active: × 1.375 | Moderate: × 1.55 | Very active: × 1.725
  Protein high on cut: 1.6–2.2g/kg to preserve muscle mass
  Avoid crash diets (<1200 kcal women, <1500 men) — muscle loss + metabolic adaptation

SUPPLEMENT EVIDENCE:
  Strong evidence: creatine monohydrate (strength/power) | caffeine (endurance/power)
                   protein powder (convenience, not magic) | vitamin D (deficiency)
  Moderate evidence: beta-alanine (buffering) | omega-3 (inflammation)
  Weak/no evidence: most fat burners | BCAAs if adequate protein eaten

DIABETES NUTRITION:
  Low glycaemic index foods: oats, barley, legumes, most vegetables
  Portion control > food elimination
  Distribute carbs across 3 meals + 2 snacks
  Increase fibre: 25–38g/day
  Avoid: sugary drinks, refined grains, processed snacks

HYPERTENSION — DASH DIET:
  Dietary Approaches to Stop Hypertension
  Reduce sodium: <2,300mg/day (ideally <1,500mg)
  Increase: potassium (banana, potato), calcium, magnesium
  Emphasise: fruits, vegetables, whole grains, low-fat dairy

RENAL NUTRITION:
  CKD: restrict protein (0.6–0.8g/kg), potassium, phosphorus, sodium
  Avoid high-K foods: banana, orange, potato in advanced CKD
  Fluid restriction if oedema or oliguria

ANAEMIA NUTRITION:
  Iron deficiency (most common): increase haem iron (meat, fish)
    + non-haem iron (spinach, legumes) with vitamin C
  B12 deficiency: supplement + animal products
  Folate deficiency: leafy greens, legumes, fortified foods

PRE-WORKOUT: 2-4hr before | carbs + moderate protein | low fat/fibre
POST-WORKOUT: within 30-45min | 20-40g protein + carbs (3:1 for endurance)
WEIGHT LOSS: 300-500 kcal deficit | high protein (1.6-2.2g/kg) | avoid crash diet
CREATINE + CAFFEINE: strongest evidence base of all sports supplements
DASH DIET: hypertension | low sodium + high potassium/calcium/magnesium
DIABETES: low GI + portion control + high fibre + distribute carbs