Sports Nutrition: The Art and Science of Athletic Performance

Nutrition is a powerful tool for athletes—far more than just a source of energy. It plays a key role in supporting physical effort, muscle repair, injury prevention, and physiological adaptation to training. Understanding the specific nutritional needs of athletes enables the development of personalized, evidence-based strategies to optimize both performance and recovery.

Fundamental Principles of Sports Nutrition

Athletic nutrition is grounded in solid principles that meet the physiological and metabolic demands of athletes.

Macronutrients

• Carbohydrates: The primary source of energy, essential for maintaining muscle and liver glycogen stores. Studies show that a high-carbohydrate diet (8–12 g/kg/day) enhances endurance and delays fatigue.

• Proteins: Crucial for muscle repair and growth, with an optimal intake of 1.2–2.0 g/kg/day, adjusted based on training intensity.

• Fats: Provide long-lasting energy and have anti-inflammatory properties. Fats should make up 20–35% of total caloric intake, focusing on unsaturated sources (fatty fish, nuts, olive oil).

Micronutrients

Vitamins and minerals are essential for enzymatic reactions, muscle contraction, and immune function. For example, iron supports tissue oxygenation, while magnesium contributes to muscle recovery.

Water

Hydration is critical for maintaining metabolic and thermoregulatory functions. A 1–2% loss in body weight through sweat can significantly impair performance.

Pre-Workout: Building Energy Stores

Goals:

• Maximize energy reserves

• Prevent digestive discomfort

3–4 hours before exercise:

• Complex carbs: 2–3 g/kg (e.g., rice, sweet potato, whole-grain bread) for sustained energy

• Lean proteins: 20–30 g (e.g., chicken, fish, eggs) to stabilize blood sugar and reduce muscle breakdown

• Healthy fats: Small amounts (e.g., avocado, seeds, nuts) for anti-inflammatory support

1–2 hours before exercise (optional):

• A light snack (banana, energy bar, yogurt) for a quick energy boost

• Controlled hydration: 400–600 mL of water or isotonic drink

Caution:
Avoid high-fiber or high-fat foods that may slow digestion and cause gastrointestinal discomfort.

During Exercise: Maintaining Energy and Hydration

Goals:

• Preserve glycogen stores

• Prevent fatigue and dehydration

• Maintain electrolyte balance

Hydration:

• Drink 200–300 mL every 15–20 minutes

• Use isotonic drinks (6–8% carbohydrates, 20–50 mmol/L sodium) to replenish electrolytes lost through sweat

Energy Nutrition:

• For activities > 60 minutes: 30–60 g of carbohydrates per hour (e.g., dried fruit, energy gels, bars)

• For activities > 120 minutes: Increase intake to 60–90 g/h, using glucose + fructose combinations to maximize absorption

Tip: Test fueling strategies during training to avoid surprises on competition day.

Post-Workout: Optimizing Recovery

The recovery phase begins immediately after exercise. The first two hours—known as the “metabolic window”—are ideal for targeted nutrition.

Objectives:

• Rehydrate

• Replenish glycogen stores

• Repair muscle fibers

Within 0–2 hours post-exercise:

• Consume a snack high in carbs and protein (3:1 or 4:1 ratio)

  • Examples: smoothie (plant-based milk, banana, oats), recovery drink, or yogurt with granola

• Drink 500–750 mL of electrolyte-enriched water

Within the next 3 hours:

• A balanced meal including:

  • Proteins: 20–30 g

  • Complex carbs: (e.g., rice, quinoa)

  • Antioxidant-rich vegetables: (e.g., broccoli, spinach)

  • Healthy fats: (e.g., canola oil, fatty fish)

Continuous hydration:
Monitor urine color as an indicator of hydration status.

Nutrition During Injury: Supporting Recovery

Injury periods require nutritional adjustments to minimize muscle loss and support healing.

• Increase protein intake: Up to 2.5 g/kg/day

• Favor anti-inflammatory foods: Turmeric, ginger, leafy greens, berries, fatty fish

• Stay well-hydrated: To aid nutrient transport and waste removal

• Consider supplements: Omega-3s, collagen, probiotics to support regeneration

Common Pitfalls to Avoid

• Skipping meals: Leads to chronic fatigue and energy deficits

• Under-hydration: Impairs physical and cognitive performance

• Unbalanced diets: Micronutrient deficiencies can hinder performance and recovery

• Dietary monotony: Increases the risk of nutrient deficiencies

Conclusion

Sports nutrition is a vital element in unlocking an athlete’s full potential. It requires a personalized approach tailored to the demands of the sport, training intensity, and individual goals. By applying proven strategies, athletes can not only enhance performance but also protect their long-term health.

Every detail matters—proper hydration, balanced meals, and a meticulous recovery plan are the keys to success.

References

• Aubineau, N. (2024). L’alimentation du sportif: Fondements et applications.

• Institut de Nutrition Sportive. (2023). Hydration and endurance performance.

• Journal of Sports Nutrition. (2023). Macronutrient timing and performance optimization.

• Burke, L. M., et al. (2023). Carbohydrate intake for endurance athletes: Updated guidelines.

• Jeukendrup, A. E., et al. (2023). Fueling the athlete: Macronutrient timing and performance.

• Rodriguez, N. R., et al. (2022). Protein needs for athletes: A review of current evidence.