/* PRO ATHLETE resources — static pages, styled to match proathlete.ca */
:root {
  --navy: #002337;
  --navy-2: #001726;
  --blue: #005776;
  --cyan: #5CE1E6;
  --red: #E6331B;
  --gray: #9AA3AB;
  --line: rgba(255, 255, 255, 0.12);
  --text: #ffffff;
  --muted: rgba(255, 255, 255, 0.72);
}
* { box-sizing: border-box; }
html { scroll-behavior: smooth; }
body {
  margin: 0;
  background: var(--navy);
  color: var(--text);
  font-family: 'Inter', system-ui, -apple-system, sans-serif;
  font-size: 18px;
  line-height: 1.7;
  -webkit-font-smoothing: antialiased;
}
a { color: #7cc4e4; }
a:hover { color: #fff; }
h1, h2, h3, .heading {
  font-family: 'Oswald', 'Inter', sans-serif;
  text-transform: uppercase;
  font-style: italic;
  letter-spacing: -0.01em;
  line-height: 1.15;
}

/* Header */
.site-header {
  position: sticky; top: 0; z-index: 10;
  background: rgba(0, 35, 55, 0.92);
  backdrop-filter: blur(8px);
  border-bottom: 1px solid var(--line);
}
.site-header .wrap {
  max-width: 1100px; margin: 0 auto; padding: 14px 20px;
  display: flex; align-items: center; justify-content: space-between; gap: 16px;
}
.brand { display: flex; align-items: center; gap: 10px; text-decoration: none; color: #fff; }
.brand img { width: 40px; height: 40px; filter: brightness(0) invert(1); } /* logo shown in white */
.brand span { font-family: 'Oswald', sans-serif; font-weight: 700; font-style: italic; font-size: 20px; letter-spacing: 0.02em; }
.nav { display: flex; gap: 20px; align-items: center; }
.nav a { color: var(--muted); text-decoration: none; font-size: 14px; font-weight: 600; text-transform: uppercase; letter-spacing: 0.04em; }
.nav a:hover, .nav a.active { color: #fff; }
.btn {
  display: inline-flex; align-items: center; gap: 8px; background: var(--blue); color: #fff !important; text-decoration: none;
  font-weight: 700; font-size: 15px; padding: 12px 26px; border-radius: 16px;
  box-shadow: 0 10px 20px -6px rgba(0, 87, 118, 0.5); transition: all .2s;
}
.btn:hover { background: #006b91; transform: scale(1.02); }
.btn.secondary { background: transparent; border: 1px solid rgba(255,255,255,0.25); box-shadow: none; }
.btn.secondary:hover { background: rgba(255,255,255,0.1); border-color: #fff; }
.btn.nav-btn { border-radius: 999px; padding: 8px 22px; font-size: 14px; box-shadow: none; }
.btn.nav-btn:hover { background: #fff; color: var(--navy) !important; transform: none; }

/* Layout */
.container { max-width: 760px; margin: 0 auto; padding: 0 20px; }
.container.wide { max-width: 1100px; }

/* Blog index */
.res-hero { padding: 64px 0 32px; }
.res-hero h1 { font-size: clamp(36px, 6vw, 60px); margin: 0 0 12px; }
.res-hero p { color: var(--muted); max-width: 640px; margin: 0; }
.cards { display: grid; grid-template-columns: repeat(auto-fill, minmax(300px, 1fr)); gap: 24px; padding: 24px 0 80px; }
.card {
  background: var(--navy-2); border: 1px solid var(--line); border-radius: 20px; overflow: hidden;
  text-decoration: none; color: #fff; display: flex; flex-direction: column; transition: transform .2s, border-color .2s;
}
.card:hover { transform: translateY(-3px); border-color: rgba(124,196,228,0.5); }
.card img { width: 100%; aspect-ratio: 16/9; object-fit: cover; display: block; }
.card .body { padding: 20px 22px 24px; }
.card .tag { color: var(--cyan); font-size: 13px; font-weight: 700; text-transform: uppercase; letter-spacing: 0.06em; }
.card h2 { font-size: 24px; margin: 8px 0 10px; }
.card p { color: var(--muted); font-size: 16px; margin: 0; }

/* Article */
.article-head { padding: 56px 0 24px; }
.breadcrumb { font-size: 14px; color: var(--muted); }
.breadcrumb a { color: var(--muted); text-decoration: none; }
.article-head h1 { font-size: clamp(32px, 5vw, 52px); margin: 14px 0 18px; }
.byline { display: flex; align-items: center; gap: 12px; color: var(--muted); font-size: 15px; }
.byline strong { color: #fff; }
.cover { width: 100%; max-height: 300px; object-fit: cover; object-position: 40% 62%; border-radius: 16px; margin: 24px 0 8px; display: block; }
.article h2 { font-size: 30px; margin: 48px 0 12px; }
.article h3 { font-size: 22px; margin: 28px 0 8px; font-style: normal; text-transform: none; font-family: 'Inter', sans-serif; font-weight: 700; }
.article p, .article li { color: rgba(255,255,255,0.88); }
.callout {
  background: rgba(0, 87, 123, 0.25); border-left: 4px solid #7cc4e4;
  padding: 16px 20px; border-radius: 0 12px 12px 0; margin: 28px 0;
}
.table-wrap { overflow-x: auto; margin: 20px 0; border: 1px solid var(--line); border-radius: 14px; }
table { width: 100%; border-collapse: collapse; font-size: 16px; min-width: 560px; }
th, td { text-align: left; padding: 12px 14px; vertical-align: top; border-bottom: 1px solid var(--line); }
th { background: var(--navy-2); font-size: 13px; text-transform: uppercase; letter-spacing: 0.05em; color: var(--muted); }
tr:last-child td { border-bottom: 0; }
td:first-child { font-weight: 700; white-space: nowrap; }
.video {
  position: relative; aspect-ratio: 16/9; border-radius: 16px; overflow: hidden;
  background: var(--navy-2); border: 1px dashed rgba(255,255,255,0.3);
  display: flex; align-items: center; justify-content: center; color: var(--muted); margin: 28px 0;
}
.video iframe { position: absolute; inset: 0; width: 100%; height: 100%; border: 0; }
.cta {
  background: linear-gradient(135deg, #00577B, #002337); border: 1px solid rgba(124,196,228,0.35);
  border-radius: 20px; padding: 28px; margin: 48px 0; text-align: center;
}
.cta h2 { margin: 0 0 8px; font-size: 28px; }
.cta p { color: var(--muted); margin: 0 0 18px; }
.cta .buttons { display: flex; gap: 12px; justify-content: center; flex-wrap: wrap; }
.faq details { border-bottom: 1px solid var(--line); padding: 14px 0; }
.faq summary { cursor: pointer; font-weight: 700; font-size: 18px; }
.faq details p { margin: 10px 0 0; }
.sources { font-size: 15px; color: var(--muted); }
.sources li { color: var(--muted); }

/* Footer */
.site-footer { border-top: 1px solid var(--line); padding: 32px 0 48px; color: var(--muted); font-size: 14px; margin-top: 40px; }
.site-footer .wrap { max-width: 1100px; margin: 0 auto; padding: 0 20px; display: flex; justify-content: space-between; gap: 16px; flex-wrap: wrap; }
.site-footer a { color: var(--muted); text-decoration: none; margin-right: 16px; }

/* Preview-only review markers (remove before publishing) */
.review { background: rgba(255, 214, 10, 0.18); outline: 1px dashed #ffd60a; border-radius: 4px; padding: 0 2px; }
.review-note {
  display: block; margin: 6px 0 0; font-size: 14px; color: #ffd60a; font-style: italic;
}
.preview-banner {
  background: #ffd60a; color: #1a1a1a; text-align: center; font-size: 14px; font-weight: 700; padding: 8px 16px;
}

@media (max-width: 640px) {
  body { font-size: 17px; }
  .nav a:not(.btn):not(.lang) { display: none; }
}

/* Language switch (EN / FR) */
.lang { color: var(--muted) !important; border: 1px solid rgba(255,255,255,0.2); border-radius: 999px; padding: 5px 12px !important; font-size: 12px !important; font-weight: 800 !important; letter-spacing: 0.15em !important; }
.lang:hover { color: #fff !important; border-color: #fff; }
.empty-note { color: var(--muted); font-style: italic; }
.nav a.btn { text-transform: none; letter-spacing: normal; color: #fff; }

/* Menu matching proathlete.ca */
.nav { gap: 16px; }
.nav .menu { display: flex; gap: 28px; align-items: center; margin-right: 8px; }
.nav .menu a { font-size: 10px; font-weight: 700; text-transform: none; letter-spacing: 0.2em; color: rgba(255,255,255,0.8); }
.nav .menu a:hover, .nav .menu a.active { color: var(--cyan); }
.nav a.btn.nav-btn { font-size: 14px; padding: 8px 22px; }
@media (max-width: 1023px) { .nav .menu { display: none; } }
.site-header .wrap { max-width: none; padding: 12px 64px; }
.brand span, .nav a { white-space: nowrap; }
@media (max-width: 1023px) { .site-header .wrap { padding: 12px 16px; } }

/* Article details */
.video:has(iframe) { border: 0; background: #000; }
.article .lead { font-size: 20px; color: #fff; }
.callout.highlight { margin-top: 8px; }
.prescription { background: rgba(92, 225, 230, 0.08); border: 1px solid rgba(92, 225, 230, 0.25); border-radius: 12px; padding: 10px 16px; display: inline-block; }
.article ol li, .article ul li { margin-bottom: 8px; }
.back { margin: 48px 0 0; }
.back a { color: var(--cyan); text-decoration: none; font-weight: 700; }
.card h2 { text-transform: none; font-style: normal; font-family: 'Inter', sans-serif; font-weight: 800; font-size: 21px; }
@media (max-width: 480px) {
  .brand span { font-size: 17px; }
  .brand img { width: 32px; height: 32px; }
  .nav { gap: 10px; }
  .nav a.btn.nav-btn { padding: 7px 14px; font-size: 13px; }
}

/* Mobile menu (hamburger) */
.menu-toggle { display: none; background: none; border: 1px solid rgba(255,255,255,0.2); color: #fff; width: 36px; height: 36px; border-radius: 999px; font-size: 18px; line-height: 1; cursor: pointer; padding: 0; }
.menu-toggle:hover { border-color: #fff; }
@media (max-width: 1023px) {
  .site-header .wrap { position: relative; }
  .menu-toggle { display: inline-flex; align-items: center; justify-content: center; }
  .site-header.open .nav .menu { display: flex; flex-direction: column; align-items: stretch; gap: 0; position: absolute; top: 100%; left: 0; right: 0; margin: 0; padding: 8px 24px; background: var(--navy); border-bottom: 1px solid rgba(255,255,255,0.1); box-shadow: 0 20px 40px rgba(0,0,0,0.4); z-index: 60; }
  .site-header.open .nav .menu a { display: block !important; padding: 16px 0; font-size: 12px; border-bottom: 1px solid rgba(255,255,255,0.1); }
  .site-header.open .nav .menu a:last-child { border-bottom: 0; }
}
@media (max-width: 480px) {
  .site-header .wrap { padding: 12px 12px; }
  .brand { gap: 8px; }
  .brand span { font-size: 15px; }
  .nav { gap: 8px; }
  .lang { padding: 4px 9px !important; font-size: 11px !important; }
  .nav a.btn.nav-btn { padding: 6px 12px; font-size: 12px; }
  .menu-toggle { width: 32px; height: 32px; font-size: 16px; }
}
@media (max-width: 400px) {
  .brand span { font-size: 13px; }
  .nav { gap: 6px; }
  .nav a.btn.nav-btn { padding: 6px 10px; }
}