Sports nutrition focuses on how food and fluids support training quality, competition results, recovery, and long-term health. When fueling lines up with the demands of a sport, athletes see better session quality, fewer illnesses, and more consistent progress1.
Why It Matters
Training stresses muscle, connective tissue, and the immune system. The right mix of carbohydrates, protein, and fluids helps maintain pace, power, and skill execution while reducing perceived effort and shortening recovery windows2. Matching intake to the session—rather than eating the same way every day—improves outcomes across endurance, strength, and intermittent team sports3.
Core Fueling Principles
- Carbohydrate availability: Carbs are the main fuel for moderate to hard efforts. Periodizing carbohydrate intake by session intensity supports training quality and glycogen restoration2.
- Adequate protein: Distributing protein across the day (generally ~0.25–0.4 g/kg per eating occasion) supports muscle repair and adaptation, with total daily needs typically ~1.2–2.0 g/kg depending on goals and load3.
- Dietary fats: Fats support energy needs, fat-soluble vitamin absorption, and overall dietary balance. Quality sources (nuts, seeds, olive oil, fish) fit well around training windows3.
- Hydration and electrolytes: Fluid and sodium needs vary by sweat rate, climate, and event length. Even modest dehydration can impair performance and decision-making4.
Before, During, After: Timing That Works
Before training or competition
A pre-session meal or snack rich in easily digested carbohydrate with some protein helps top off glycogen and steady energy. Many athletes do well eating 1–4 g/kg carbohydrate in the 1–4 hours before longer or harder sessions, adjusting for gut comfort2.
During longer or higher-intensity sessions
For efforts beyond ~60–90 minutes, taking in 30–60 g carbohydrate per hour can sustain pace; ultra-endurance may push toward 90 g/hour using mixed sugars if gut tolerance permits2. Include fluids and sodium based on individual sweat losses and environmental conditions4.
After training
Recovery nutrition focuses on carbohydrate to replenish glycogen and protein to support muscle repair. A practical starting point is ~0.8–1.2 g/kg carbohydrate plus ~0.25–0.4 g/kg protein within the first 1–2 hours, then normal meals over the rest of the day3.
Making It Practical
| Situation | Example | Why it helps |
|---|---|---|
| Pre-workout (2–3 hrs) | Rice bowl with chicken and veggies; or oatmeal with banana and yogurt | Carb to fuel, protein for satiety; simple, low-fiber options are easier on the gut2 |
| During long session | Sports drink + chews or bananas targeting ~30–60 g carb/hour | Maintains pace and cognitive function, offsets glycogen depletion2 |
| Post-workout (0–2 hrs) | Chocolate milk and a turkey sandwich; or tofu, rice, and fruit | Carb + protein to support glycogen repletion and muscle repair3 |
Hydration Basics
Start sessions euhydrated. A simple approach is to drink regularly across the day and include ~5–10 ml/kg in the hours before training, then sip to thirst during. In the heat, plan fluid and sodium based on personal sweat testing when possible; large, salty sweaters often need higher sodium intake during long events4.
Supplements: Proceed with Care
Most performance gains come from consistent training, sleep, and well-timed nutrition. If used, choose third-party tested products and focus on options with the strongest evidence and safety profile, such as caffeine (for selected events), creatine monohydrate (for strength and power), and nitrate from food sources like beetroot—always matched to the athlete and sport rules5.
Working With a Sports Dietitian
A sports dietitian builds plans around your schedule, gut tolerance, and goals. They help periodize carbohydrate, set practical protein targets, dial in race-day fueling, and adapt for travel and tournament play. This individualized approach improves adherence and reduces GI issues that can derail important sessions1.
Frequently Asked Questions
How much protein do I really need?
Most trained athletes land in the ~1.2–2.0 g/kg/day range, spread across meals and snacks. The exact target depends on training phase, body size, and goals3.
What about low-carb or fasted training?
Some athletes use low-glycogen sessions strategically, but high-quality key workouts usually benefit from adequate carbohydrate to support intensity and skill work2.
Do I need electrolyte tablets?
Not always. Needs vary widely. Hot conditions and high sweat rates increase sodium requirements; testing sweat rate and monitoring body mass changes can guide a plan4.
References
- Academy of Nutrition and Dietetics. Sports and Human Performance Nutrition resources. eatrightpro.org
- Burke LM, Hawley JA. Nutritional strategies to optimize training and performance. Sports Medicine. Position/consensus literature overview. See also ACSM/IOC consensus statements. acsm.org
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. jissn.biomedcentral.com
- National Institutes of Health, Office of Dietary Supplements. Hydration and electrolytes overview; sodium and fluid considerations in exercise. ods.od.nih.gov
- Maughan RJ, et al. IOC consensus on dietary supplements and the high-performance athlete. Br J Sports Med. See also third-party testing guidance via NSF Certified for Sport. nsfsport.com