Sports Nutrition & Performance Tips

Current research suggests athletes require between 1.2 to 2.0 grams of protein per kilogramme of body weight daily, depending on sport type and training intensity. Endurance athletes typically need 1.2–1.4 g/kg, while strength and power athletes may benefit from 1.6–2.0 g/kg. Individual needs vary based on training volume, age, and recovery status. Consulting with a sports nutritionist can help personalise your protein strategy.

Pre-workout nutrition timing depends on meal size and individual digestion. A large meal (containing carbs, protein, fat) should be consumed 3–4 hours before exercise. A smaller snack can be eaten 1–2 hours prior, whilst a light carbohydrate source like a banana may be taken 30 minutes before. The goal is to fuel performance whilst avoiding gastrointestinal discomfort during activity.

Even mild dehydration (2% body weight loss) can impair endurance performance, reducing aerobic capacity, increasing perceived effort, and impairing thermoregulation. For events lasting over 60 minutes, strategic fluid and carbohydrate intake maintains performance. Individual sweat rates vary significantly, making personalised hydration plans essential. Testing your fluid intake during training prevents cramping, bonking, and performance decline.

Yes, nutrition is fundamental to muscle growth. Adequate protein intake provides amino acids for protein synthesis, whilst sufficient calorie intake supports training capacity and recovery. Carbohydrates replenish muscle glycogen and support training intensity, whilst healthy fats support hormone production. Micronutrients including iron, zinc, and magnesium also contribute to strength development and recovery. Nutrition alone cannot build muscle without appropriate resistance training.

Several supplements have robust research support: creatine monohydrate improves strength and power, beta-alanine enhances high-intensity endurance, caffeine boosts alertness and performance, and carbohydrate-electrolyte solutions support hydration during prolonged exercise. However, whole foods should form the foundation of your nutrition strategy. Before using any supplement, ensure it aligns with your sport's regulations and consult evidence-based resources or sports nutrition professionals.

Sleep is essential for athletic recovery and performance. Most athletes require 7–9 hours per night, though some need more during heavy training phases. During sleep, growth hormone is released, muscle protein synthesis occurs, and nervous system recovery happens. Insufficient sleep impairs immune function, increases injury risk, and reduces training quality. Consistent sleep schedules, cool dark environments, and managing screen time before bed support optimal sleep for athletic recovery.