Sports Nutrition Tips

A pre-competition meal consumed 2 hours before activity should contain familiar, easily digestible foods that provide carbohydrates and moderate protein whilst being relatively low in fat and fibre. Examples include toast with honey and banana, pasta with light sauce, rice cakes with jam, or a bagel with chicken breast. Portion sizes should leave you satisfied but not uncomfortably full. Test your pre-competition meal during training to avoid digestive surprises on race day.

Electrolyte replacement becomes important during exercise lasting longer than 90 minutes, or in hot/humid conditions, or when sweat losses are high. For shorter duration activities under 60 minutes, plain water is typically sufficient. Sodium in particular helps maintain fluid balance and prevents hyponatraemia during prolonged events. Individualise your electrolyte strategy based on your sweat rate, sodium losses, and the specific demands of your sport.

Begin with a comprehensive assessment of your current diet to identify any nutritional gaps. Common areas include vitamin D, iron, calcium, and B vitamins depending on your training volume and food choices. Consider working with a sports nutrition professional to evaluate whether your specific athletic goals or restrictive dietary patterns warrant supplementation. Prioritise whole food sources first, and use supplements to fill genuine nutritional gaps rather than replacing adequate nutrition.

Protein powders contain primarily protein with minimal carbohydrates and fats, making them suitable for lean muscle building or protein supplementation. Mass gainers contain significantly more calories from carbohydrates and fats, designed to support muscle gain through increased total energy intake. Choose based on your goals: protein powders for lean development, mass gainers if you struggle to meet calorie needs through whole foods. Both can serve specific purposes within a comprehensive nutrition plan.

During weight loss phases, prioritise adequate protein intake to preserve muscle mass, maintain training intensity, and support satiety. Distribute protein evenly across meals, include nutrient-dense whole foods, and monitor your training performance as an indicator of sufficient energy availability. Moderate calorie deficits (250-500kcal per day) combined with adequate nutrition tend to be more sustainable than aggressive restriction. Work with a nutrition professional to ensure your weight loss strategy supports athletic performance and long-term health.