As I study to renew my Sports Nutrition Board Certification (Certified Specialist in Sports Dietetics – CSSD), I’m reminded just how different “textbook” nutrition is compared to what actually works in real life. I’ve held this credential since 2006 and take the CSSD exam every five years to renew it. While the science has evolved, one thing hasn’t changed. The test is still full of precise formulas: grams of carbohydrate or protein per kilogram of body weight and hydration schedules down to the milliliter.

Yes, for professional athletes whose performance (and paycheck) depends on every fraction of a second, those details can matter. But for the rest of us, we just need clear, actionable guidelines that fit into everyday life. So, I am sharing some of those formulas, along with simple tra

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