Nutrition & Energy Insights

The Foundation

Why Nutrition Is the Fourth Training Variable

Training stimulus, recovery time, and sleep quality are widely recognised as the cornerstones of athletic development. Nutrition is the fourth — the substrate that makes adaptation possible.

Without adequate energy and nutrient availability, the body cannot repair tissue damaged by training, synthesise new proteins for muscle growth, replenish glycogen stores, or maintain hormonal balance. Sports nutrition science has grown substantially in the past two decades, moving from simple "eat more protein" advice to nuanced, sport-specific strategies.

Macronutrients

The Three Pillars of Sports Fuel

Carbohydrates, proteins, and fats each play distinct and irreplaceable roles in supporting athletic performance and recovery.

Carbohydrates — 50–65%
Primary fuel for moderate-to-high intensity exercise. Stored as muscle and liver glycogen.

Protein — 20–30%
Essential for muscle protein synthesis, enzyme production, and immune function.

Fat — 15–25%
Key fuel at low intensities; critical for hormonal health and fat-soluble vitamins.

Ranges reflect general endurance athlete guidelines (ISSN, ACSM). Individual needs vary by sport, body composition, and goals.

In-Depth Topics

Key Areas of Sports Nutrition

Carbohydrate Strategy

Fueling for Endurance

Muscle glycogen is the primary limiting fuel for exercise beyond 60–90 minutes. Carbohydrate periodization — strategically varying intake based on training demands — has become a standard practice among endurance athletes. Key concepts include carbohydrate loading before competition, fueling during long sessions (30–90g/hr depending on intensity), and post-exercise glycogen replenishment.

Protein & Recovery

Muscle Protein Synthesis

Current consensus (ISSN 2023) suggests 1.6–2.2g of protein per kilogram of body weight daily for athletes seeking to build or maintain muscle mass. Distribution matters: 3–5 meals containing 20–40g of high-quality protein throughout the day — rather than one large serving — appears to maximise muscle protein synthesis by repeatedly stimulating the mTOR pathway.

Hydration

Water, Electrolytes & Performance

Even mild dehydration (2% body weight loss as fluid) measurably impairs cognitive function and physical performance. Sodium is the primary electrolyte lost in sweat and plays a central role in fluid retention and muscle function. Individual sweat rates vary enormously (0.5–2.5 L/hr), making personalised hydration strategies more effective than generic guidelines.

Supplementation

What the Evidence Supports

Very few supplements have strong, consistent evidence of performance benefit. Creatine monohydrate has the strongest evidence base for strength and power sports. Caffeine (3–6mg/kg) reliably improves endurance performance. Beta-alanine may reduce fatigue in high-intensity efforts lasting 1–4 minutes. Most others lack sufficient evidence or have effects too small to matter in practice.

Food Sources

Nutrient-Dense Foods for Athletic Performance

A food-first approach to sports nutrition prioritises whole, minimally processed foods as the foundation of the athlete's diet.

Whole Grains

Oats, brown rice, quinoa — sustained carbohydrate energy with fibre and micronutrients.

Eggs

Complete protein with all essential amino acids plus choline, vitamin D, and B12.

Fatty Fish

Salmon and mackerel provide omega-3s, high-quality protein, and anti-inflammatory compounds.

Leafy Greens

Rich in nitrates (which improve oxygen efficiency), iron, calcium, and antioxidants.

Citrus Fruits

Vitamin C supports collagen synthesis, immune function, and non-haem iron absorption.

Nuts & Seeds

Healthy fats, magnesium, zinc, and a modest protein contribution in a calorie-dense package.

Dietary Approaches

Comparing Popular Sports Nutrition Trends

Several dietary approaches are commonly discussed in athletic communities. Here's a balanced overview of what the evidence says.

Approach	Core Principle	Evidence for Performance	Main Consideration
High-Carbohydrate	Maximise glycogen stores for training	Strong for endurance sport	Total calorie management
Low-Carb / Keto	Fat-adapted metabolism, ketosis	Moderate — mixed for high-intensity	Reduces peak power output capacity
Periodised Carbohydrate	Match carb intake to training demand	Strong and growing	Requires planning and monitoring
Intermittent Fasting	Time-restricted eating windows	Moderate — context-dependent	May impair recovery if poorly timed
Plant-Based	Whole-food plant sources only	Viable with good planning	Requires B12, iron, creatine attention

For informational purposes. All dietary decisions should be made with a registered dietitian or physician.

Nutrient Timing

When You Eat Matters Too

Pre-Exercise

1–3 hours before: carbohydrate-rich meal (1–2g/kg) with moderate protein and low fat/fibre to ensure quick gastric emptying. Avoid high-fat or high-fibre foods that may cause GI distress during exercise.

During Exercise

For sessions over 60 minutes: 30–90g of carbohydrates per hour depending on intensity. Multiple transportable carbohydrates (glucose + fructose) allow higher absorption rates and reduce GI stress.

Post-Exercise

Within 30–60 minutes: 20–40g protein + carbohydrates to initiate glycogen replenishment and muscle protein synthesis. A "recovery window" is most critical after sessions of 90+ minutes or those performed fasted.