Athletic Nutrition Features

Current research suggests athletes require 1.6 to 2.2 grams of protein per kilogramme of body weight daily, depending on sport and training phase. Endurance athletes sit at the lower end whilst strength and power athletes benefit from the higher range.

Rather than obsessing over exact grams, focus on including a protein-containing food at each meal and distribute intake evenly throughout the day to optimise muscle protein synthesis.

Timing depends on meal size. A large mixed meal (500+ calories) should be consumed 3-4 hours before exercise. A moderate meal (300-400 calories) works well 2-3 hours prior. A small snack (150-250 calories) can be consumed 30-60 minutes before activity.

The key is finding what your stomach tolerates best during training. Always test nutrition strategies during practice, never during competition.

Whole foods should always be the foundation of athletic nutrition. Supplements are called supplements for a reason—they supplement an already solid eating plan. Most athletes can achieve their performance goals through good nutrition alone.

Supplements become relevant when there's a specific gap (e.g., iron deficiency), during competition when whole foods aren't practical, or for specific ergogenic aids backed by strong evidence in your sport.

Track objective performance metrics: training power output, speed, endurance duration, and recovery quality between sessions. Monitor body composition changes, energy levels throughout the day, and mood/motivation in training.

Keep a simple log of what you eat and how you felt during training. Patterns will emerge showing which foods help versus hurt your performance. Changes take weeks to manifest—give strategies adequate time before adjusting.

Absolutely. Proper nutrition reduces injury risk by maintaining muscle mass, bone density, and immune function. Adequate protein and micronutrients support tissue repair. Post-training nutrition accelerates restoration between sessions, allowing you to maintain training consistency.

Athletes who are chronically undernourished relative to training load experience more injuries, illness, and overtraining. Nutrition is injury prevention.

Yes, but approach matters significantly. Avoid large, rapid weight loss during heavy training blocks. Make composition changes during lighter training phases when recovery demands are lower. Maintain adequate calories to support training quality and adaptation.

Prioritise protein intake, strength training, and gradual changes over weeks, not days. Many athletes improve performance whilst optimising body composition through strategic nutrition—it requires planning and patience, not extreme restriction.