Nutrition for Athletes: Fuel, Hydrate, and Recover

When it comes to athletic performance, proper nutrition can make all the difference. Whether you're training for a competition or just trying to improve your fitness, fueling your body with the right nutrients at the right time is crucial. Here’s a quick breakdown of the best practices for athletes to optimize performance and recovery.

Carbohydrates: Your Main Fuel Source

Carbohydrates are essential for fueling muscles during exercise, especially for endurance activities. Depending on the intensity and duration of your workout:

• Light activity: 3–5 grams of carbs per kilogram of body weight per day.

• Moderate training: 6–10 grams per kilogram.

• High-intensity endurance efforts: 8–12 grams per kilogram​.

  
  

During activities lasting longer than 60 minutes, consuming 30–60 grams of carbohydrates per hour helps maintain energy levels and improves performance. For recovery, athletes should aim to consume 1–1.2 grams of carbs per kilogram within the first few hours post-exercise to replenish glycogen stores​.

Protein: Optimizing Recovery and Muscle Maintenance

Protein is essential for muscle repair and growth. To optimize muscle protein synthesis, athletes are advised to:

• Consume 20–40 grams of high-quality protein per meal.

• Distribute protein intake throughout the day to support recovery, with a focus on 30–40 grams within two hours after exercise.

  
  

Including protein before sleep may further enhance muscle recovery and growth. Research suggests that spreading protein intake across the day can boost recovery, maintain lean muscle, and reduce the risk of injury​.

Hydration: Stay Ahead of Dehydration

Proper hydration is vital for peak performance. Athletes should drink 10ml of water per kilogram of body weight about two hours before exercising. During exercise, aim to drink 400–800ml of water per hour to replace sweat loss. Monitoring urine colour (clear to light yellow) can help gauge hydration status​.

For sessions lasting more than an hour, sports drinks with 6–8% carbohydrate concentration provide both hydration and quick energy. After exercise, athletes should replace 150% of fluid lost to restore optimal hydration.

Recovery: Beyond Food and Fluids

In addition to nutrition and hydration, sleep and stress management are critical for athletic recovery. Quality sleep supports muscle repair by promoting the release of growth hormone. Reducing stress also helps minimize the risk of overtraining and injury. Together with proper fueling and hydration strategies, these practices ensure athletes can train harder and recover effectively.

References

• Thomas DT, Erdman KA, Burke LM. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852

• Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci.2011;29(S1). doi:10.1080/02640414.2011.585473

• Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14(1):20. doi:10.1186/s12970-017-0177-8