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Fueling your body for peak performance isn’t just a concern for elite athletes. Whether you’re hitting the gym regularly, playing weekend sports, or just keeping active, the impact of nutrition on athletic performance is crucial. Let’s break down the basics in a straightforward manner.

Essential Nutrients for Athletes:

1.  Carbohydrates:

Think of carbohydrates as the fuel your body needs for energy. Found in foods like whole grains, vegetables, and fruits, they provide the stamina required for various exercise intensities. Athletes engaging in over an hour of daily exercise may need to up their carbohydrate intake to keep the energy levels sustained.

2.  Protein:

Protein is the building block for muscle recovery and repair. Aim for a daily intake of 1.0 to 1.2 grams per kilogram of body weight for moderate exercise. For endurance or strength activities, consider 1.2 to 2.0 grams per kilogram.

3.  Fat:

While the general public is often advised to limit fat intake, athletes should focus on healthy fats like those found in olive oil, avocados, nuts, and seeds. These provide a steady source of energy.

Carb Timing:

The timing of carbohydrate intake matters. Consuming a high-carb meal 3 to 4 hours before exercise boosts performance. For those with events lasting less than 60 minutes, a quick carb-rich snack 1 to 2 hours before can make a difference.

During Exercise:

For activities surpassing 60 minutes, replenish with 30 to 60 grams of carbohydrates in the form of sports drinks, gels, or snacks. Fluid intake is equally vital, with water, sports drinks, or diluted fruit juice being suitable choices.

Post-Exercise Recovery:

Replenish glycogen stores with carbohydrates and include a protein source for muscle repair. Opt for high-GI carbohydrates in the first hour after exercise.

Protein and Muscle Building:

Protein aids in recovery and muscle building. Consume around 25 to 30 grams of protein every 3 to 5 hours, spaced throughout the day. Quality sources like whey protein can be beneficial, especially around exercise sessions.

Nutritional Supplements:

While a well-balanced diet should cover vitamin and mineral needs, supplements may be necessary if your diet lacks essential nutrients. However, the focus should be on improving your diet rather than relying solely on supplements.


Dehydration can impair performance, so drink fluids regularly. Water is suitable for most situations, but sports drinks may be needed for endurance events. Be cautious of excessive hydration, which can lead to hyponatremia.


The impact of nutrition on athletic performance is undeniable. Tailoring your diet to your exercise routine, staying hydrated, and considering nutrient timing can make a significant difference. For personalized advice, consult a registered dietitian or nutritionist who can guide you on the best path to optimize your performance and overall health.