Sports nutrition is the basis of performance, recovery and injury prevention. Adapted eating multiplies training benefits.
In this article
Key takeaways
- Macros modulate by sport
- Hydration directly impacts performance
- Recovery starts in the kitchen
- Supplements don't replace diet
- Each athlete needs a personalised plan
Key macronutrients
- Carbohydrates: 5-10 g/kg/day per activity
- Protein: 1.2-2 g/kg/day for muscle recovery
- Healthy fats: 20-35% of calories
When to eat
Before: carbs 2-3 hours before. During: 30-60 g carbs/hour in long efforts. After: protein + carbs in the following 30-60 minutes.
Hydration
Drink 5-10 ml/kg 2 hours before, 150-250 ml every 15-20 minutes during effort and replenish 150% of fluid lost afterwards. Add electrolytes in long efforts.
Useful supplements
Creatine, beta-alanine, caffeine and nitrates have solid evidence in certain sports. Always under professional supervision.
Common mistakes
- Skipping breakfast before training
- Not replenishing fluids after
- Excess protein without need
- Low-carb diet for high-intensity sports
- Relying only on supplements
Want to improve your athletic performance?
The dietetics team at Clínica Eupnea offers personalised plans for athletes.
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