Fueling Your Success: A Complete Guide to Sports Nutrition for Peak Performance

Understanding Performance Nutrition

Proper nutrition isn't just about eating well - it's about strategically fueling your body to perform at its best. Whether you're preparing for a race or recovering from training, every nutritional choice impacts your performance.

The Foundation: Understanding Macronutrients

Carbohydrates: Your Primary Fuel Source

• Provides immediate energy
• Stores as glycogen for later use
• Supports high-intensity performance
• Maintains blood glucose levels

Daily Carbohydrate Needs:

• General fitness: 3-5g per kg body weight
• Moderate training: 5-8g per kg body weight
• Intense training: 8-10g per kg body weight

Best Sources:

• Whole grains
• Starchy vegetables
• Fresh fruits
• Legumes
• Dairy products

Protein: Your Recovery Assistant Role in Performance:

• Repairs muscle tissue
• Supports recovery
• Builds strength
• Maintains immune function

Daily Protein Needs:

• 1.4-2.0g per kg body weight
• 20-40g per meal
• Evenly distributed throughout day

Quality Sources:

• Lean poultry
• Fish
• Eggs
• Dairy products
• Legumes

Fats: Your Endurance Partner Essential Functions:

• Energy storage
• Cell protection
• Vitamin absorption
• Hormone production

Recommendations:

• 20-30% of daily calories
• Focus on healthy sources
• Balance with other macronutrients

Strategic Timing: When to Eat

Pre-Workout Nutrition 3-4 Hours Before:

• Complete meal with all macronutrients
• Easy-to-digest options
• Adequate hydration

Sample Meals:

• Chicken sandwich with salad
• Egg burrito with avocado
• Fish with brown rice

30-60 Minutes Before:

• Light carbohydrate snack
• Small amount of protein
• Easy-to-digest options

Quick Options:

• Cereal with milk
• Banana with yogurt
• Fruit smoothie

During Exercise For Events Over 1 Hour:

• 30-60g carbohydrates per hour
• Start at 30g and increase gradually
• Space intake every 15-20 minutes

For Events Over 2.5 Hours:

• Up to 90g carbohydrates per hour
• Mix glucose and fructose sources
• Monitor digestive comfort

Fuel Options:

• Sports drinks
• Energy gels
• Maltodextrin solutions

Post-Workout Recovery Immediate Recovery (Within 30 Minutes):

• Combined carbohydrates and protein
• Quick-absorbing options
• Begin rehydration

Within 2 Hours:

• Complete meal
• Focus on carbohydrate replenishment
• Include quality protein

Recovery Meals:

• Grilled chicken with rice
• Salmon with sweet potato
• Cottage cheese and fruit

Hydration Strategy

Before Exercise:

• 500ml night before
• 500ml upon waking
• 400-600ml 20-30 minutes before

During Exercise:

• 0.5-2L per hour
• 12-16 ounces every 5-15 minutes
• Adjust based on conditions

After Exercise:

• 3 cups per pound lost
• Include electrolytes
• Monitor urine color

Ready to Learn More?

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References: [1] Slavin J, Carlson J. (2014). Carbohydrates. Advances in Nutrition, 5(6):760-1.

[2] Kanter M. (2018). High-Quality Carbohydrates and Physical Performance: Expert Panel Report. Nutrition Today, 53(1):35-39.

[3] Kerksick, C.M., et al. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society for Sports Nutrition, 15, 38.

[4] Watford M, Wu G. (2018). Protein. Advances in Nutrition, 9(5):651-653.

[5] Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society for Sports Nutrition, 14(20).

[6] Ahmed S, Shah P, Ahmed O. Biochemistry, Lipids. StatPearls.

[7] Kloby Nielsen LL, et al. (2020). The Effect of Ingesting Carbohydrate and Proteins on Athletic Performance. Nutrients, 12(5):1483.

[8] Harvard T.H. Chan School of Public Health. (n.d.). Water.