b'Time Nutrition RationaleWake-up Lactobacillus or BifidobacteriumReinforce gut barrier, interact with probiotic containing at least 10 10CFU gut-associated lymphoid tissue and mediate immune signallingBreakfast Porridge made with jumbo oats, chiaBoost prebiotic foods, increase seeds, milk, raspberries and mashedcarbohydrates to fuel training, banana. hydrate prior to training, provide a 1 glass of fresh orange juice quality source of protein fats and 2000IU Vitamin D polyphenolsTurmeric shots3 h training session Sip on an electrolyte drink throughout Prevent excess fluid and electrolyte 1- 1.5 hours into training consume alosses, and replenish liver and carbohydrate-rich snack such as a largemuscle glycogen stores to maintain banana and bag of dried fruit training intensityLunch Chicken and mixed vegetable pastaReplenish, recover and prepare for Probiotic-rich yoghurt next training sessionSlice of pecan and banana bread3 h training session Sip on electrolyte drink throughout1- 1.5 hours into training consume a carbohydrate-rich snack such as an oat and dried fruit energy barImmediate post-training recovery Pint of milk and some fruit e.g., apple,Mix of protein, calcium and red grapes, 2 satsumas carbohydrates to support skeletal muscle and bone repair and adaptationDinner Oven-baked salmon with pesto, roastedGood source of protein (0.4g/kg or vine tomatoes, steamed greens with20-25g per serve) to continue repair some oven-baked sweet potato wedges and adaptation whilst incorporating a good source of Omega 3 rich fats. A nutrient-dense, carbohydrate-rich option to replenish muscle glycogen stores which complements the antioxidants, vitamins and minerals obtained through the colourful range of vegetables.Supper Greek yoghurt or milk Provide casein before overnight fast to support muscle repair and adaptationAthletes were monitored via training output, daily health and wellbeing scores, sleep quality and duration, perceived muscle soreness, menstrual status and body weight. All athletes maintain training quality and intensity. No health issues were reported, nor were there any absences from training, reports of excess fatigue.Dietitians and nutritionists are encouraged to ensure adequate overall macro- and micronutrient requirements are met when addressing athlete immune health during periods of functional overreaching. Supplementary nutritional strategies such as vitamin D3, vitamin C and Lactobacillus or Bifidobacterium probiotics are considered safe and low-risk options.7'