Sports Nutrition Guide: Eat for Performance and Recovery

Sports nutrition is simultaneously one of the most important performance variables and one of the most overcomplicated topics in fitness. Here are the evidence-based fundamentals that account for 95% of nutritional performance impact.

Carbohydrates Power Performance

Carbohydrates are the primary fuel for all exercise above low intensity. Endurance athletes, team sport players, and anyone training more than four times per week need adequate carbohydrate intake to perform and recover. Rice, oats, potatoes, pasta, fruit, and bread are all excellent carbohydrate sources.

Protein Builds and Repairs

Athletes require more protein than sedentary people — the current evidence supports 1.6-2.2g per kilogram of bodyweight. Spread intake across meals rather than concentrating it in one large serving. Complete protein sources — meat, fish, eggs, dairy, and soy — provide all essential amino acids.

Hydration Performance Impact

Even mild dehydration measurably reduces strength, endurance, and cognitive function. Drink 500ml in the 2 hours before training. During training, target 150-250ml every 15-20 minutes. After training, drink 1.5 times the fluid lost.