Sports Nutrition: Fuel Your Fitness Goals

Training and nutrition are the two pillars of fitness. Whether your goal is muscle gain, fat loss, better performance, or simply staying healthy, the right nutrition strategy makes your efforts more effective. This guide covers the basics of sports nutrition and how to build an eating plan that works for you.

Macronutrients and Their Roles

Protein: Building Blocks for Muscle

Protein is essential for muscle repair and growth. After training, muscle fibres undergo small amounts of damage; protein supports repair and rebuilding—the basis of muscle growth.

• Intake: 1.6–2.2 g protein per kg bodyweight
• Sources: Chicken, fish, eggs, legumes, dairy
• Timing: 20–30 g protein within about 30 minutes after training is ideal

Carbohydrates: Fuel for Training

Carbs are the body’s main energy source, especially during intense exercise. Adequate carbs support performance and recovery.

• Intake: Adjust by training load and goals; often 45–65% of total calories
• Sources: Whole grains, sweet potato, oats, fruit
• Timing: 1–2 hours before training; refuel soon after

Fat: Energy and Hormone Support

Fat provides energy and supports hormone production and nutrient absorption. Choosing healthy fats matters for overall health.

• Intake: 20–35% of total calories
• Sources: Nuts, seeds, olive oil, oily fish, avocado
• Avoid: Trans fats and excessive saturated fat

Nutrition by Goal

Muscle Building

Building muscle requires a calorie surplus and enough protein:

• Calories: Slight surplus above maintenance (e.g. BMR × 1.2–1.4 by activity)
• Protein: 2.0–2.2 g per kg bodyweight
• Carbs: 4–6 g per kg bodyweight
• Fat: 25–30% of calories

Fat Loss

Fat loss requires a calorie deficit while preserving muscle:

• Calories: Moderate deficit (e.g. 10–20% below maintenance)
• Protein: 2.0–2.4 g per kg bodyweight to spare muscle
• Carbs: 2–4 g per kg bodyweight
• Fat: 20–25% of calories

Performance

Performance nutrition focuses on energy and recovery:

• Pre-workout: Easy-to-digest carbs 1–2 hours before
• During: For long sessions (>90 min), add electrolytes and carbs
• Post-workout: Protein and carbs within about 30 minutes (e.g. 3:1 carb-to-protein ratio)

Pre- and Post-Workout Timing

Pre-Workout

Pre-workout nutrition aims to fuel the session and avoid low blood sugar or energy dips:

• When: 1–2 hours before training
• What: 30–60 g easy-to-digest carbs + a little protein
• Examples: Banana + small handful of nuts, or wholemeal toast + peanut butter

Post-Workout

The post-workout window is key for repair and growth:

• When: Within about 30 minutes (the “golden window”)
• What: 20–30 g protein + 30–60 g carbs
• Examples: Protein shake + banana, or chicken + sweet potato

Supplements

Food should come first, but some supplements can help in certain situations:

Protein

• Whey: Fast-absorbing, good right after training
• Casein: Slow release, useful before bed
• Plant protein: Option for vegans or those avoiding dairy

Other Supplements

• Creatine: Can support high-intensity performance
• BCAAs: Branched-chain amino acids; may help limit muscle breakdown in some contexts
• Vitamin D: Supports bone health and immune function

Practical Tips

Meal Planning

Planning meals for the week makes it easier to stick to your plan:

• Prep ahead: Batch-cook protein (e.g. grilled chicken) at the weekend
• Batch cooking: Make several portions at once to save time
• Balance: Each meal with protein, carbs, and vegetables

Hydration

Hydration is crucial for performance and recovery:

• Daily: About 30–35 ml water per kg bodyweight
• Pre-workout: ~500 ml water 2 hours before
• During: 150–250 ml every 15–20 minutes
• Post-workout: Replace roughly 150% of fluid lost (by weight change)