Essential Sports Nutrition

Nutrition fundamentals matter for every athlete - from competitive performers to recreational enthusiasts. Understanding when and what to eat can significantly impact your training results.

Key Nutrition Components

1. Hydration

• 2 cups water 2 hours pre-workout
• 1 cup every 15-20 minutes during
• 3 cups per pound lost post-workout
• Clear urine indicates good hydration
• Monitor fluid losses

2. Energy Needs

Competitive Athletes:

• Males: 2,400-3,000 calories daily
• Females: 2,200-2,700 calories daily
• Adjust based on training volume
• Monitor performance and recovery
• Balance intake with output

3. Carbohydrate Timing

Pre-workout:

• Complex carbs 60-90 minutes before
• Simple carbs for immediate energy
• Moderate portions
• Low fat content
• Easy to digest options

During Exercise:

< 60 minutes:

• Water only
• Regular sipping
• Temperature consideration

> 60 minutes:

• Sports drinks after first hour
• 5-10 oz every 15-20 minutes
• Electrolyte replacement
• Simple carb sources
• Easy-to-digest options

4. Protein Requirements

• Athletes: 2.0-2.2g/kg/day
• Focus on quality sources
• Timing around workouts
• Recovery support
• Muscle maintenance

5. Recovery Nutrition

After Exercise:

• Immediate hydration
• Carb + protein within 2 hours
• Electrolyte replacement
• Full meal within 4 hours
• Quality sleep support

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References:

[1] Bernardot, D. (2018). American College of Sports Medicine. Ten things you need to know about sports nutrition.

[2] Centers for Disease Control and Prevention. (2020). How much physical activity do adults need?

[3] Clark, N. (2019). American College of Sports Medicine. The athlete's kitchen: Sports nutrition myths busted!

[4] Clifford, J. and Maloney, K. (n.d.) Colorado State University Extension. Nutrition for the Athlete.

[5] MedlinePlus. (2019). Nutrition and athletic performance.

[6] Murray, B. (2019). American College of Sports Medicine. Everyday nutrition vs. performance nutrition.

[7] Richards, L. (2021). Medical News Today. Nutrition and athletic performance.

[8] University of Wisconsin School of Medicine and Public Health. (2019). Eating for peak athletic performance.