Proper nutrition, including vitamins and minerals, supports immune function, reducing the risk of illness or injury that could sideline an athlete. To excel in sports, athletes must ensure they receive adequate amounts of key nutrients.

Here are some crucial nutrients and their roles:. Achieving the ideal balance of nutrients can be challenging but is essential for optimal sports performance. Here are some practical nutrition strategies for athletes:. In the world of sports, success is often measured by inches and milliseconds.

Athletes dedicate countless hours to training and improving their skills. However, without proper nutrition , these efforts may not yield the desired results. Nutrition is the cornerstone of sports performance, providing the energy, recovery, and endurance necessary to excel.

Athletes who prioritize their diets and make informed nutritional choices set themselves up for success both on and off the field. Remember, your body is your most essential piece of equipment, and fueling it properly is the key to achieving victory in sports. Share Share Link.

The Role of Nutrition in Sports Performance Nutrition is the science of how the body obtains and uses food for energy, growth, and repair. In the context of sports performance, nutrition plays several vital roles: 1.

Energy Production: Carbohydrates are the body's primary source of energy. Muscle Recovery and Repair: Proteins are essential for muscle repair and growth. Hydration: Maintaining proper fluid balance is critical for performance. Nutrient Timing: The timing of nutrient intake is vital. Immune Function: Intense training can weaken the immune system.

Key Nutrients for Athletes To excel in sports, athletes must ensure they receive adequate amounts of key nutrients.

Here are some crucial nutrients and their roles: 1. Carbohydrates: Role: Provide energy for high-intensity exercise. Sources: Whole grains, fruits, vegetables, legumes. Protein: Role: Supports muscle repair and growth. Carbohydrates are the main fuel used by our brain and muscles during exercise and, therefore, consuming an adequate amount is fundamental to prevent muscle fatigue.

From a scientific point of view, carbohydrates are broken down by our body into glucose and then stored in the muscles and liver as glycogen. These stores are an essential source of energy when we work out but are limited.

Therefore, a key strategy is to start exercising with your glycogen stores completely topped up. Your carbohydrate requirements solely depend on the type of physical activity performed, the intensity, and duration. Low intensity. In general, a daily intake of g per kg of body weight is advised for those who follow a low-intensity skills-based programme such as yoga, Pilates, pace walking, etc.

Medium intensity. High intensity. Examples of foods providing around 50g of carbohydrates:. or 1 large potato. Contrary to carbohydrates, while exercising, proteins are not usually used by our body as fuel but are critical in muscle repair, growth, and strength development.

Insufficient protein intake will lead, over the long term, to muscle damage, injuries and illness. Regardless of our fitness target, we all need solid and fully developed muscles to succeed in our performance.

Therefore, to sustain muscle growth it is vital to stay in a positive protein balance — this means that we need to have more protein available than the amount that will be used during physical activity. Following the recommendation of the SACN, adults are advised to consume around 0.

This amount is well enough if you regularly go to the gym times per week but, for athletes endurance or strength, lifting moderate to high weights , it may be beneficial to increase their protein intake slightly to promote muscle tissue growth and repair. Sedentary -to 1 gym session per week. If you are a sedentary person or someone who goes to a gym class once a week, your daily protein requirement will be around 0.

Endurance athletes. For endurance athletes or runners and cyclers, a good amount of protein per day will be 1. When speaking of protein it is important to bust the myth that the more protein you eat the more muscle mass you will gain — if you eat more protein than required your body will use it as energy.

Distribute protein intake evenly throughout the day. The reason behind this recommendation is that our muscles prefer using a small amount of protein over one day. Examples of foods providing around 20g of protein:. Fat is the third of our essential macronutrients, and it makes part of the structure of our cells membranes, bone marrow, brain tissue and it protects our organs.

It is interesting to know that our body uses the fat stored in our muscles for low-intensity activities i. e walking or yoga. But we should monitor our fat intake as large amounts could cause weight gain and health problems. In fact, compared to protein and carbs, fat is the most energy-dense nutrient.

Contrary to carbohydrates and protein there are no specific guidelines for fat intake. Furthermore, trained athletes use fat for energy more quickly than untrained athletes. Fat consumption should be a minimum of 20 percent of total energy intake to preserve athletic performance.

Maintaining adequate fat intake is crucial to meeting nutritional needs of essential fatty acids and fat-soluble vitamins, vitamins A, D, E and K. Athletes who are under pressure to achieve or maintain a low body weight are susceptible to using fat restriction and should be told that this may hinder their performance.

While adequate fat intake is necessary, claims that suggest a high-fat low-carbohydrate diet enhances athletic performance have not been supported by research.

When compared to fat and carbohydrates, protein contributes minimally to energy needs for the body. Dietary protein is digested into amino acids, which are used as the building blocks for the different tissues, enzymes, and hormones that the body needs to function.

It is important for muscle building and repair that occurs after exercise. The current Recommended Daily Allowance RDA for protein is 0.

However, the Academy for Nutrition and Dietetics and the American College of Sports Medicine recommend that endurance athletes eat between 1. Eating protein after an athletic event has been shown to support muscle protein synthesis. However, eating protein in excess of nutritional needs has not been shown to further increase muscle building.

Extra protein is broken down for energy or is stored as fat. A varied diet should provide more than enough protein as caloric intake increases.

However, vegetarian athletes should work with a dietitian to make sure their protein intake is sufficient. Excess protein can deprive the athlete of more efficient fuel sources and can lead to dehydration.

High-protein diets increase the water requirement necessary to eliminate the nitrogen through the urine. Also, an increase in metabolic rate can occur and, therefore, increased oxygen consumption. Protein and amino acid supplements are unnecessary and not recommended.

However, this is typically excessive, because proteins needs are easily met in an American diet. Eating whole foods instead of supplements is generally the best practice. Any athlete consuming supplements in replacement of meals should consult with their doctor or a registered dietitian before continuing.

Water is an important nutrient for the athlete. Water loss during an athletic event varies between individuals. Sweat loss can be tracked by measuring weight immediately before and after exercise. To avoid dehydration, an athlete should drink 5 to 7 mL per kilogram of body mass approximately four hours before an event.

Throughout the event, they should drink chilled water or electrolyte drinks, consuming enough to match sweat losses. Chilled fluids are absorbed faster and help lower body temperature. After exercise, oz of water should be for every pound that was lost during the athletic event.

By routinely tracking pre- and post- exercise weight changes, sweat rates can be estimated, allowing for more efficient hydration during athletic events. An individual should never gain weight during exercise; this is a sign of excessive hydration, which can lead to electrolyte imbalances, and potentially hyponatremia.

It is important to account for environmental concerns when considering water consumption. Sweat rates may increase dramatically in hot and humid weather, and it is increasingly important for an athlete to stay hydrated in these conditions. Competing at high altitudes also increases water needs.

Athletes consuming sport drinks or energy drinks should be aware of caffeine levels. Limited amounts of caffeine have been shown to enhance athletic performance. However, insomnia, restlessness and ringing of the ears can occur with caffeine consumption. Furthermore, caffeine acts as a diuretic and may cause the need to urinate during competition.

Maintaining adequate levels of vitamins and minerals is important for bodily function, and therefore, athletic performance. As the activity level of an athlete increases, the need for different vitamins and minerals may increase as well.

However, this need can be easily met by eating a balanced diet including a variety of foods. There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improve performance. B vitamins, including thiamin, riboflavin and niacin, are essential for producing energy from the fuel sources in the diet.

Carbohydrate and protein foods are excellent sources of these vitamins. B vitamins are water soluble vitamins , which means that are not stored in the body, so toxicity is not an issue. Some female athletes may lack riboflavin, so it is important to ensure adequate consumption of riboflavin-rich foods, like milk.

Milk products not only increase the riboflavin level but also provide protein and calcium. Vitamin D has many functions in the body, and is crucial for calcium absorption.

Athletes who train indoors for prolonged periods of time should insure that they consuming adequate amounts of vitamin D through diet. Exercise increases the oxidative stress on the body, increasing the need for vitamins C and E, which have an antioxidant effect.

Vitamin E is a fat soluble vitamin , found in fats in the diet such as nuts, seeds, and vegetable oils. When an individual consumes excess fat-soluble vitamins A, D, E and K , they are stored in fat throughout the body. Because they are stored, excessive amounts of fat-soluble vitamins may have toxic effects.

Minerals play an important role in athletic function. Sodium is lost through the course of an athletic event through sweat, so it may be necessary to replace sodium in addition to water during an event. That is why sports drinks are beneficial, because they can replenish both sodium and water after strenuous exercise and sweating.

Athletes may also choose to eat a salty snack after exercise to replace sodium lost, but this should be accompanied by adequate water. Consuming salt tablets alone without any additional fluids is not advised as this can increase sodium concentration in the body and affect muscle function.

Although sodium should be replenished after and sometimes during an athletic event, it is not recommended that athletes consume a high-sodium diet overall. Potassium levels can decline during exercise, similar to sodium, though losses are not as significant.

Eating potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition supplies necessary potassium. Iron carries oxygen via blood to all cells in the body.

Needs for this mineral are especially high in endurance athletes. Female athletes and athletes between 13 and 19 years old may have inadequate supplies of iron due to menstruation and strenuous exercise.

Female athletes who train heavily have a high incidence of amenorrhea, the absence of regular, monthly periods, and thus conserve iron stores. Choosing foods high in iron such as red meat, lentils, dark leafy greens, and fortified cereals can help prevent iron deficiencies, but taking an iron supplement may be advised.

It is best to consult a physician before starting iron supplements. Calcium is important in bone health and muscle function. Athletes should have an adequate supply of calcium to prevent bone loss. Inadequate calcium levels may lead to osteoporosis later in life. Female athletes are more likely to have inadequate calcium consumption.

Low-fat dairy products are a good source of calcium. Restricting calories during periods of high activity can lead to vitamin and mineral deficiencies.

This negatively impacts athletic performance, and has adverse repercussions for general health and wellbeing. Athletes who are wishing to lose weight should do so during the off-season.

Eating before competition can increase performance when compared to exercising in fasted state. A pre-game meal three to four hours before the event allows for optimal digestion and energy supply.

Most authorities recommend small pre-game meals that provide to 1, calories.

A combination of carbohydrates of moderate to high Glycemic index and protein is generally recommended. While there are general diet guidelines that can and should be implemented for optimising sports performance, it is important to understand that there is no one size fits all, and ultimately, nutrition and diet variables should be adjusted and tailored to the specific needs and preferences of the single athlete.

Who It's For Elite Teams Academies Leagues. About Our Story Case Studies Careers. Schedule a demo. EN English EN English US. By eating soon after or even during training or competition, those glycogen stores are replenished, which prevents muscle protein breakdown and accelerates recovery.

Even more importantly, a diet plan must be developed in a way that the athlete can effortlessly adhere long-term. PROTEIN Protein is a critical part of a training diet and plays a key role in post-exercise muscle recovery and repair.

FAT Carbohydrates and protein are arguably the most important macronutrients in the diet of an athlete. BOTTOM LINE While there are general diet guidelines that can and should be implemented for optimising sports performance, it is important to understand that there is no one size fits all, and ultimately, nutrition and diet variables should be adjusted and tailored to the specific needs and preferences of the single athlete.

SOURCES: Post-Workout Nutrition: What to Eat After a Workout Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise Role of nutrition in performance enhancement and postexercise recovery Sporting performance and food The Olympic Diet of Michael Phelps THE ROLE OF FAT INTAKE FOR ATHLETES.

To help you perform better, avoid exercising on an empty stomach. Everyone is different, so you will need to learn:. Carbohydrates are needed to provide energy during exercise. Carbohydrates are stored mostly in the muscles and liver. It's beneficial to eat carbohydrates before you exercise if you will be exercising for more than 1 hour.

You might have a glass of fruit juice, a cup grams of yogurt, or an English muffin with jelly. Limit the amount of fat you consume in the hour before an athletic event. You also need carbohydrates during exercise if you will be doing more than an hour of intense aerobic exercise.

You can satisfy this need by having:. After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily. Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up.

Most Americans already eat almost twice as much protein as they need for muscle development. Too much protein in the diet:. Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise.

Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature. Your body can lose several liters of sweat in an hour of vigorous exercise.

Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough fluids in the body include:. Offer children water often during sports activities. They do not respond to thirst as well as adults.

Teenagers and adults should replace any body weight lost during exercise with an equal amount of fluids. For every pound grams you lose while exercising, you should drink 16 to 24 ounces to milliliters or 3 cups milliliters of fluid within the next 6 hours.

Changing your body weight to improve performance must be done safely, or it may do more harm than good. Keeping your body weight too low, losing weight too quickly, or preventing weight gain in an unnatural way can have negative health effects.

It is important to set realistic body weight goals. Young athletes who are trying to lose weight should work with a registered dietitian.

Experimenting with diets on your own can lead to poor eating habits with inadequate or excessive intake of certain nutrients. Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training.

Maintaining a Healthy Weight : Balancing nutrition helps athletes maintain an optimal weight for their sport, promoting agility and speed. There are many myths around protein. Protein is important for athletes, especially in helping build muscle. However, research has shown that there is a ceiling to how much protein is useful for an athlete to consume in one single meal.

This ceiling is around 25 to 30 grams of protein per sitting. Brown jokes. She suggests first meeting protein intake requirements with food, and supplement if needed to facilitate muscle mass growth with exercise training.

Additionally, the protein intake recommendations for the general population is too low for an athletic population. Athletes should aim for between 1. Importantly, not all proteins are created equal. With few exceptions, plant-based proteins do not include all the essential amino acids. And even in plant foods that do contain all essential amino acids such as soy, hemp, or quinoa important essential amino acids like leucine are present in lower quantities than what is found in animal products.

Brown does not recommend a vegetarian or vegan diet for athletes unless they have health or other personal reason for doing so. Athletes can struggle to consume enough calories and protein on these diets. Recovery nutrition for athletes should focus on protein-rich foods. On the other hand, carbohydrates should be a more primary focus prior to exercise or a competition.

Sports nutrition for endurance athletes or high intensity athletes needs to contain adequate carbohydrates to fuel that exercise. A related myth is that sport drinks are bad because they contain so much sugar.

However, these drinks are made for athletes who are expending large amounts of energy. And aside from carbohydrates, hydration for athletes is very important. However, these drinks are not for everyone, and should be looked at more as a supplement for athletes, not a food replacement.

No, I would not.

It is interesting to know that our body uses the fat stored in our muscles for low-intensity activities i. e walking or yoga. But we should monitor our fat intake as large amounts could cause weight gain and health problems. In fact, compared to protein and carbs, fat is the most energy-dense nutrient.

Contrary to carbohydrates and protein there are no specific guidelines for fat intake. Food containing saturated fats, such as butter, biscuits, cheese, processed meats should be limited, and more unsaturated and omega-3 fats should be included in the diet. Unsaturated fats include avocado, olives, almonds, or pumpkin seeds and omega-3 fats are present in foods such as fatty fish salmon, mackerel , nuts, and seeds walnuts, flaxseed, chia seeds , and plant oil canola oil, flaxseed oil, and soybean oil.

Finally, we must not forget the importance of being well hydrated. The result of severe dehydration could be an impaired sports performance, headache, nausea, dizziness, heat-related illness, reduced mental function and, in the worst case, death. Therefore, maintaining an adequate fluids intake is crucial for succeeding in your performance, both mentally and physically.

You should always start your workout and competitions well hydrated and replace the fluids and salt lost through sweating as soon as possible. The recommendations for the general population are to drink around 2 litres of water per day if you are a man and 1.

Therefore, it is fundamental to tailor hydration strategies to your personal needs. Your goal should be to always be hydrated and not just to start drinking when you feel thirsty , as you might be already dehydrated.

One recommendation is to stay away from all those fancy sports drinks which are usually expensive. Tailor your fluid intake with isotonic drinks:. Low to moderate-intensity exercise. If you train with a low to moderate intensity which means exercising for less than 1 hour you only need water.

Moderate to high-intensity exercise. While, if you are into a moderate to a hard session that last more than 1 hour you should opt for Isotonic sports drinks that can be easily made at home with ml of squash, ml of water and a large pinch of salt. In conclusion, there are 4 goals that you should keep in mind:.

Refuelling your body with carbohydrates and fluids as soon as possible after exercise. Drinking enough fluids to be well hydrated throughout the day and before, during and after physical activity.

Choosing a variety of food that also provide you with enough carbohydrates based on your needs. Eating a varied and balanced diet including fruits and vegetables to fuel your body with energy that should come mainly from carbohydrates, followed by proteins and fats.

Francesca is our sports nutritionist who used her sports nutrition expertise while she was a ballet dancer for most of her life. Francesca uses this unique insight to provide clients practical, insightful and lifestyle-driven nutritional advice in both Italian and English.

She is a registered associate nutritionist with the AfN. Please contact us to request Francesca's expertise. References for further reading:. Potgieter S. Sport nutrition: A review of the latest guidelines for exercise and sport nutrition from the American College of Sport Nutrition, the International Olympic Committee and the International Society for Sports Nutrition.

South African Journal of Clinical Nutrition ;26 1 Beck K, Thomson J, Swift R, von Hurst P. Role of nutrition in performance enhancement and post exercise recovery. Journal of Sports Medicine. doi: American College of Sports Medicine, Academy of Nutrition and Dietetics and Dietitians of Canada.

Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, ; Unlocking the Secrets to Lowering Cholesterol: Expert Tips from a Registered Dietitian.

Nourishing Your Body: How Nutrition Can Help with PCOS. top of page. Nutrition Life Living Well Gut Health Sports Nutrition Weight loss Eating disorders Corporate nutrition Healthy heart Nutrition profile Charlotte Turner Pregnancy Early years Intuitive eating cancer Mental Health.

Charlotte Turner Oct 18, 7 min read. Why is sports nutrition so important? Where does the energy come from? As the activity level of an athlete increases, the need for different vitamins and minerals may increase as well.

However, this need can be easily met by eating a balanced diet including a variety of foods. There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improve performance.

B vitamins, including thiamin, riboflavin and niacin, are essential for producing energy from the fuel sources in the diet. Carbohydrate and protein foods are excellent sources of these vitamins. B vitamins are water soluble vitamins , which means that are not stored in the body, so toxicity is not an issue.

Some female athletes may lack riboflavin, so it is important to ensure adequate consumption of riboflavin-rich foods, like milk. Milk products not only increase the riboflavin level but also provide protein and calcium. Vitamin D has many functions in the body, and is crucial for calcium absorption.

Athletes who train indoors for prolonged periods of time should insure that they consuming adequate amounts of vitamin D through diet. Exercise increases the oxidative stress on the body, increasing the need for vitamins C and E, which have an antioxidant effect. Vitamin E is a fat soluble vitamin , found in fats in the diet such as nuts, seeds, and vegetable oils.

When an individual consumes excess fat-soluble vitamins A, D, E and K , they are stored in fat throughout the body. Because they are stored, excessive amounts of fat-soluble vitamins may have toxic effects.

Minerals play an important role in athletic function. Sodium is lost through the course of an athletic event through sweat, so it may be necessary to replace sodium in addition to water during an event.

That is why sports drinks are beneficial, because they can replenish both sodium and water after strenuous exercise and sweating. Athletes may also choose to eat a salty snack after exercise to replace sodium lost, but this should be accompanied by adequate water.

Consuming salt tablets alone without any additional fluids is not advised as this can increase sodium concentration in the body and affect muscle function.

Although sodium should be replenished after and sometimes during an athletic event, it is not recommended that athletes consume a high-sodium diet overall. Potassium levels can decline during exercise, similar to sodium, though losses are not as significant.

Eating potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition supplies necessary potassium.

Iron carries oxygen via blood to all cells in the body. Needs for this mineral are especially high in endurance athletes. Female athletes and athletes between 13 and 19 years old may have inadequate supplies of iron due to menstruation and strenuous exercise.

Female athletes who train heavily have a high incidence of amenorrhea, the absence of regular, monthly periods, and thus conserve iron stores. Choosing foods high in iron such as red meat, lentils, dark leafy greens, and fortified cereals can help prevent iron deficiencies, but taking an iron supplement may be advised.

It is best to consult a physician before starting iron supplements. Calcium is important in bone health and muscle function.

Athletes should have an adequate supply of calcium to prevent bone loss. Inadequate calcium levels may lead to osteoporosis later in life. Female athletes are more likely to have inadequate calcium consumption.

Low-fat dairy products are a good source of calcium. Restricting calories during periods of high activity can lead to vitamin and mineral deficiencies.

This negatively impacts athletic performance, and has adverse repercussions for general health and wellbeing. Athletes who are wishing to lose weight should do so during the off-season.

Eating before competition can increase performance when compared to exercising in fasted state. A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most authorities recommend small pre-game meals that provide to 1, calories. This meal should be sufficient but not excessive, so as to prevent both hunger and undigested food.

The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates breads, cold cereal, pasta, fruits and vegetables. They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours.

High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea.

This may lead to premature exhaustion of glycogen stores in endurance events. Pregame meals should be low in fat. Fat takes longer to digest, as does fiber- and lactose-containing meals. Take in adequate fluids during this pre-game time. Carefully consider caffeine consumption cola, coffee, tea , as it may lead to dehydration by increasing urine production.

It is important to eat familiar foods before an event, so it is known that they can be tolerated before exercise. Smaller meals should be consumed if less time remains before an event.

If a competition is less than two hours away, athletes may benefit from consuming a liquid pre-game meal to avoid gastrointestinal distress. A liquid meal will move out of the stomach by the time a meet or match begins. Remember to include water with this meal. Regardless of age, gender or sport, the post-game competition meal recommendations are the same.

Following a training session or competition, a small meal eaten within thirty minutes is very beneficial. The meal should be mixed, meaning it contains carbohydrate, protein, and fat.

Protein synthesis is greatest during the window of time immediately following a workout and carbohydrates will help replete diminished glycogen stores. However, consume food within the 30 minute window may be difficult for athletes—they often experience nausea or lack of hunger.

Options to address this difficulty include:. Athletes should be wary of ergogenic aids, which claim to enhance athletic performance.

Many of these claims are unsubstantiated, and some aids may be dangerous or hinder performance. It is crucial to maintain nutritious eating not only for athletic events, but all the time.

A pre-game meal or special diet for several days prior to competition cannot make up for inadequate nutrition in previous months or years. Lifelong nutrition habits must be emphasized.

Combining good eating practices with a good training and conditioning program will allow any athlete to maximize their performance.

American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the American Dietetic Association, 3 , Grana, W. Advances in Sports Medicine and Fitness Vol 2.

Chicago, IL: Year Book Medical Publishers. Mahan, L. Louis, MO: Saunders. Ormsbee, M. Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance. Nutrients, 6 5 , Phillips, S. Dietary Protein for Athletes: From Requirements to Optimum Adaptation.

Journal of Sports Sciences, 29 S1 , SS Ratzin Jackson, C. Nutrition for the Recreational Athlete. Boca Raton, FL: CRC Press. Raymond, J. Louis, MO: Elsevier Health Sciences. Sawka, M. American College of Sports Medicine Position Stand: Exercise and Fluid Replacement.

Journal of the American College of Sports Medicine, 39 2 , Williams, M. Maloney, graduate student in the Dept of Food Science Human Nutrition. Original publication by J. Anderson, Colorado State University Extension foods and nutrition specialist and professor; S.

Perryman, CSU Extension foods and nutrition specialist; L. Young, former foods and nutrition graduate student; and S. Prior, former graduate intern, food science and human nutrition. Colorado State University, U. Department of Agriculture and Colorado counties cooperating.

CSU Extension programs are available to all without discrimination. No endorsement of products mentioned is intended nor is criticism implied of products not mentioned. Our job is to determine the unique issues, concerns, and needs of each Colorado community and to help offer effective solutions.

Learn more about us and our partners. Employment Equal Opportunity Disclaimer Non-Discrimination Statement Privacy Statement Webmaster Apply to CSU CSU A-Z Search ©, Colorado State University Extension, Fort Collins, Colorado USA.

This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.

Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings.

If you disable this cookie, we will not be able to save your preferences. This means that every time you visit this website you will need to enable or disable cookies again. This website uses Google Analytics to collect anonymous information such as the number of visitors to the site, and the most popular pages.

Colorado State University Extension. Online Directory. Providing trusted, practical education to help you solve problems, develop skills, and build a better future. Established Nutrition for the Athlete — 9.

Print This Fact Sheet by J. Clifford and K. Carbohydrates and fat provide fuel for the body.

Carbohydrates are the body's primary source of energy. During exercise, the muscles rely heavily on stored carbohydrates glycogen to fuel physical activity. Insufficient carbohydrate intake can lead to premature fatigue and reduced performance.

Proteins are essential for muscle repair and growth. Intense training places stress on muscle fibers, and adequate protein intake helps repair and strengthen these fibers. Amino acids, the building blocks of proteins, are crucial for recovery.

Maintaining proper fluid balance is critical for performance. Dehydration can lead to decreased endurance, muscle cramps, and impaired cognitive function. Electrolytes, such as sodium and potassium, play a role in maintaining fluid balance.

The timing of nutrient intake is vital. Consuming the right nutrients before, during, and after exercise can optimize performance, reduce muscle damage, and accelerate recovery. Intense training can weaken the immune system.

Proper nutrition, including vitamins and minerals, supports immune function, reducing the risk of illness or injury that could sideline an athlete. To excel in sports, athletes must ensure they receive adequate amounts of key nutrients. Here are some crucial nutrients and their roles:.

Achieving the ideal balance of nutrients can be challenging but is essential for optimal sports performance. Here are some practical nutrition strategies for athletes:. In the world of sports, success is often measured by inches and milliseconds.

Athletes dedicate countless hours to training and improving their skills. However, without proper nutrition , these efforts may not yield the desired results. Nutrition is the cornerstone of sports performance, providing the energy, recovery, and endurance necessary to excel.

Athletes who prioritize their diets and make informed nutritional choices set themselves up for success both on and off the field. Remember, your body is your most essential piece of equipment, and fueling it properly is the key to achieving victory in sports.

Share Share Link. For the average gym-goer, fuelling might consist of a 'typical' healthy diet'. For example:. Hydration is also important, aiming for at least two litres of fluid per day.

After the workout, aim to have a full meal usually lunch or dinner within two hours, containing a mix of carbohydrates and protein to help the body recover. The carbohydrate will restock spent energy stores glycogen and the protein will help repair damaged muscle fibres.

For an elite marathon runner, the principles of sports nutrition change slightly. You need to have a higher carbohydrate intake to increase carbohydrate stores glycogen to have more available energy.

Finally, recovery strategies would be even more important for a marathon runner, as training more means there would be less time between sessions, meaning less time to recover.

A sports nutritionist will work with you to discuss your goals and current status and devise a tailored nutrition plan to maximise your performance. Whether your goal is training for a specific event or more general enhancements such as weight management, improving concentration or energy levels, a sports nutrition professional will assess your whole-body health, daily habits, supplements and regular medication needs.

You can use our advanced search tool to find a sports nutritionist best suited to you and your needs. The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team. Hi, I'm Jonny, a Nutrition Consultant and Personal Trainer.

I can work with you wherever you are in the country or world as most of my consultations are now done via Microsoft Teams. This means we can arrange a time that is conveniant for you, in the comfort of your own home and avoids you having th For the most accurate results, please enter a full postcode.

All nutrition professionals are verified. In November , the world witnessed an unprecedented surge in inquiries regarding sports and nutrition; Nutrition Nutrition and sport go hand in hand, both helping to keep both our body and mind healthy.

A great nutrition plan wi When athletes are well-nourished, they have more energy and can train for extended periods. Recover Faster — Nutrients like protein, carbohydrates, and electrolytes help rebuild muscles, replenish energy stores and replace fluids lost during exercise.

This, in turn, can help young athletes get back to training sooner and improve their performance over time. Avoid Injuries — Young athletes maintain a healthy weight, which is essential for preventing joint pain and other injuries.

An athlete carrying too much weight puts unnecessary stress on the body and can lead to serious injuries. Eating right can also boost energy levels and help young athletes focus during competition. Additionally, a balanced diet can help improve joint function and reduce inflammation.

Perform Better — Sports nutrition can help young athletes reach their full potential by giving them the energy and strength they need to perform at their best.

Proper fueling can also help reduce the risk of injuries.