Expert Sports Nutrition Tips

Most athletes require between 1.2 to 2.0 grams of protein per kilogram of body weight daily, depending on their sport and training intensity. Endurance athletes typically need 1.2-1.4g/kg, while strength and power athletes benefit from 1.6-2.0g/kg. Distributing protein evenly across meals (30-40g per meal) optimises muscle protein synthesis throughout the day.

Pre-workout nutrition depends on timing. 2-3 hours before exercise, consume a balanced meal with carbohydrates, protein, and moderate fat. For closer to workout time (30-60 minutes), choose easily digestible carbohydrates like a banana or rice cakes. This provides sustained energy without digestive discomfort. Include water for proper hydration without excessive fluid that might cause stomach distress.

Within 30-60 minutes after training, consume a meal combining protein and carbohydrates in a roughly 1:3 ratio. For example, 20-30g protein with 60-100g carbohydrates. This timing supports muscle protein synthesis and replenishes depleted glycogen stores. Including fluid and electrolytes restores hydration status. This recovery window becomes especially important after intense or prolonged training sessions.

For exercise lasting under 60 minutes, plain water suffices. Aim for 400-800ml per hour depending on sweat rate, humidity, and intensity. For longer duration activities, include carbohydrates and electrolytes—aim for 30-60g carbohydrates and 500-700mg sodium per hour. Drink based on thirst cues and body weight changes, targeting no more than 1-2% body weight loss during activity.

Yes—athletes successfully compete on vegetarian, vegan, and other dietary patterns. The key is ensuring adequate total energy intake and meeting macronutrient and micronutrient requirements through careful food selection. Plant-based athletes may need larger volumes of food and should prioritise iron, B12, zinc, and omega-3 sources. Consult our guides for specific dietary approaches tailored to your athletic needs.

Critical micronutrients include iron (oxygen transport), magnesium (muscle function), calcium (bone health), zinc (immune function), and B vitamins (energy metabolism). Vitamin D supports bone health and immune function, particularly important for athletes with limited sun exposure. Antioxidants like vitamins C and E support recovery from training-induced inflammation. Consuming varied whole foods typically provides adequate micronutrients without supplementation for most athletes.