Sports Nutrition Guides

Pre-workout meal timing typically depends on meal size and intensity. A large mixed meal should be consumed 3-4 hours before exercise. A smaller meal or snack can be eaten 1-2 hours beforehand. This timing allows for adequate digestion while providing fuel. Individual tolerance varies, so experimenting during training helps identify your optimal window.

Protein requirements vary by sport and training type. Endurance athletes typically need 1.2-1.4 grams per kilogram of body weight daily. Strength and power athletes often benefit from 1.6-2.0 grams per kilogram. Individual needs also depend on training volume, intensity, age, and recovery status. Our resources provide detailed guidance for different athletic disciplines.

Yes, whole foods can absolutely meet athletic nutrition needs for most athletes. Whole foods provide not only macronutrients but also fibre, antioxidants, and micronutrients that support overall health and performance. Our whole-food nutrition guide covers strategies for meeting all your nutrition requirements through natural, unprocessed sources.

Hydration is critical for athletic performance, muscle function, temperature regulation, and recovery. Even mild dehydration can impair endurance, strength, and power output. Our hydration science guide covers fluid needs for different sports, electrolyte management, and individualised hydration strategies based on sweat rate and environmental conditions.

Nutrition periodisation aligns macronutrient and calorie intake with training phases. During heavy training blocks, higher energy and protein intake supports adaptation. Recovery phases may use slightly lower calories. Our periodisation guide explains how to adjust nutrition throughout base, build, peak, and recovery phases to optimise performance and avoid overtraining.

Key micronutrients include iron (oxygen transport), zinc (immune function), magnesium (muscle function), calcium (bone health), and B vitamins (energy metabolism). Antioxidants like vitamin C and E support recovery. Our micronutrient guide covers food sources, deficiency signs, and testing considerations for different athlete populations.