Whether you're a competitive athlete or a weekend warrior, proper nutrition plays a key role in optimizing your performance. The right foods and fluids help ensure you have the energy to power through workouts and reach your fitness goals. In this guide, we’ll discuss the main nutrients that impact your ability to perform and recover, how to calculate your fluid and protein needs, and what to consume before, during, and after exercise.
P.S. The most important nutrient for sports performance is water.
Key Nutrients for Athletic Performance
Several nutrients directly influence your performance during physical activity. These include fluids, calories, carbohydrates, and protein.
1. Fluids
Water is the most important nutrient for performance because it regulates body temperature and keeps you hydrated. During intense exercise, your body can lose several liters of sweat, and even a 2% drop in hydration can negatively affect your performance.
How much fluid should you drink? In general, if your urine is clear, you're likely adequately hydrated. Drink plenty of fluids throughout the day, even when you're not exercising. When working out, be sure to drink at regular intervals, even if you're not thirsty.
2. Calories
If you're physically active, you'll need more calories than someone who isn't. The energy provided by calories supports your strength and endurance during workouts. However, avoid overestimating how many calories you're burning during exercise.
For example:
Competitive male athletes need 2,400–3,000 calories per day.
Competitive female athletes need 2,200–2,700 calories per day.
If you're not a competitive athlete, your needs will be lower. Consult a dietitian to determine your personal caloric needs.
3. Carbohydrates
Carbohydrates are the primary fuel source for your muscles during exercise. They are divided into two types:
Simple carbohydrates (e.g., sugars in sweetened foods or white pasta) provide quick energy but lack essential vitamins and minerals.
Complex carbohydrates (e.g., fruits, whole grains, and legumes) provide more nutrients, fiber, and longer-lasting energy.
For regular activity, focus on complex carbs, but simple carbs can be useful during vigorous workouts to fuel your muscles. They help boost energy before, during, and after intense exercise but should not be your primary source of carbs.
4. Protein
Protein is essential for muscle repair, immune function, and other bodily processes. It's particularly important for athletes focused on muscle-building exercises. After depleting carbohydrate stores, your body may also turn to protein as an energy source. Protein needs vary depending on training intensity, ranging from 0.8 to 2 grams per kilogram of body weight per day.
You don't need to go overboard on protein-rich foods or supplements if you're already eating enough calories. Common protein sources include lean meats, eggs, dairy, nuts, and legumes.
Nutrition for Different Types of Exercise
By eating a balanced diet and staying hydrated, you'll improve both your performance and overall health. Here’s how to fuel your body based on the type of workout you're doing.
Before Your Workout
To avoid dehydration, drink about 2 cups of water 2 hours before your workout. If you want to track fluid loss, weigh yourself before and after your session. The difference in weight will indicate how much fluid you’ve lost.
For food, if you’re aiming to improve performance, eat a small meal (with fibrous carbs and minimal fat) about 60–90 minutes before your workout.
During Your Workout
If working out for less than an hour: Drink up to 1 cup of water every 15–20 minutes.
If working out for more than an hour:
Begin with water, consuming 1 cup every 15–20 minutes during the first hour.
After the first hour, consider switching to a sports drink to replenish lost electrolytes and carbohydrates. Aim for 5–10 ounces every 15–20 minutes. If you prefer water, eat foods that provide electrolytes and carbs, such as pretzels or granola.
After Your Workout
Exercise depletes both fluid and energy reserves. To recover, replace the fluids you lost by drinking 3 cups of fluid for every pound lost during exercise (within 6 hours). If you exercised for less than 60 minutes, water will suffice. However, if you worked out for more than 90 minutes, include carbohydrates and protein within 2 hours. Good options include a sports bar, trail mix, or yogurt with granola.
Additional Tips for Effective Hydration and Fueling
For a competitive athlete, proper hydration and fueling are key to both performance and recovery. You can assess your individual needs with a Registered Dietitian who can consider your training intensity, health goals, and nutritional status.
Always follow any specific dietary restrictions or recommendations made by your physician, especially concerning fluid or protein intake.
If you’re wondering whether you may need to change up the way you’re hydrating and fueling your physical activities, consult a Registered Dietitian who can review your activity levels, health goals, and nutritional status. If your physician has recommended a nutrient restriction such as a fluid or protein restriction, adhere to their recommendations.
Try this Recipe, as post workout recovery snack!
Blackberry Spinach Smoothie Bowl
Prep Time: 5 mins
Total Time: 5 mins
Ingredients
1 cup blackberries, frozen
1/2 banana, frozen
1 cup spinach
2 Scoops vanilla protein powder
1 Tbs chia seeds
1 cup water, plus additional as needed
Directions
Make
Place all ingredients in a blender and process until smooth.
If you want to take this on the road as a smoothie, simply add more water.
NutritionFacts
Calories per serving 174
Total Fat 6.1g
Saturated Fat 0.6g
Trans Fat 0.0g
Cholesterol 4mg
Sodium 85mg
Total Carbohydrates 20g
Dietary Fiber 9g
Total Sugars 8g
Protein 12g
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