Sports nutrition optimizes food and fluid intake to support athletic performance, recovery, and body composition goals.
Pre-workout nutrition:
- Goal: Fuel performance, prevent fatigue, protect muscle
- 1–3 hours before: Carb-rich meal with moderate protein, low fat/fiber
- Example: Rice + chicken + vegetables
During exercise (>60 min):
- Carbohydrates: 30–60g/hour (up to 90g/hour for very long events)
- Hydration: 400–800ml/hour depending on sweat rate
- Electrolytes (sodium) critical for events >2 hours
Post-workout recovery:
- Protein: 20–40g within 2 hours
- Carbohydrates: Replenish glycogen (1–1.2g/kg in first 4 hours)
- Hydration: Drink 1.5L for every kg of body weight lost
Key insight: Carbohydrates are the primary fuel for high-intensity exercise. Keto athletes sacrifice performance at high intensities.
Reference:
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