Proper nutrition can improve athletic performance. A complete and well-planned diet should cover most of an athlete’s vitamin and mineral needs, as well as provide enough protein for muscle growth and recovery. The basis of the diet should be foods rich in crude carbohydrates, such as whole grain breads and cereals. Sports nutrition plans should be tailored to each athlete, taking into account their sport, goals, dietary preferences, and practical needs.

Nutrition and Exercise

The connection among good health and proper nutrition is well known. Interest in nutrition and its impact on athletic performance has become a science.

Whether you are a competitive athlete, a weekend athlete, or an everyday sports enthusiast, the foundation for better performance is good nutrition.

Dietary Requirements for Daily Training

A basic training diet should be sufficient to:

Provide sufficient energy and nutrients to meet the demands of training and exercise; Improve adaptation and recovery between workouts; Include a variety of foods such as whole-grain breads and cereals, vegetables (especially leafy greens), fruits, lean meats, and low-fat dairy products to improve long-term eating habits and behavior; Provide the athlete with optimal body weight and body fat levels for high performance; Ensure adequate fluid intake to ensure maximum hydration before, during, and after exercise; Maintain the athlete’s short- and long-term health.

 Athlete’s Diet

The athlete’s diet should be similar to that optional for the general population, with energy intake distributed as follows:

45-65% from carbohydrates; 15-25% from protein;

• 20-35% from fat.
• Athletes who perform intense exercise for more than 60-90 minutes per day may require a higher energy intake, especially from carbohydrates.
• There are also recommendations for carbohydrate and protein intake, based on intake in grams per kilogram (g/kg) of body weight.
• Current fat recommendations for most athletes are similar to those for the general population, with a preference for fats from olive oil, avocado, nuts, and seeds.
• Athletes should also strive to minimize their consumption of high-fat foods, such as cookies, cakes, pastries, chips, and fried foods.

Carbohydrates and Exercise

• During digestion, all carbohydrates are broken down into sugars (primarily glucose), which constitute the body’s primary source of energy.
• Once absorbed, glucose is converted into glycogen and stored in the liver and muscle tissue. It is then used as the primary source of energy during exercise to fuel muscle tissue and other body systems.
• Athletes can increase glycogen stores by regularly consuming carbohydrate-rich foods.
• Restricting carbohydrate intake can reduce a person’s ability to exercise, as the body does not have enough glycogen to provide energy.
• Insufficient protein consumption can lead to the loss of protein (muscle) tissue as the body begins to break down strength tissue to meet its energy needs, which can increase the risk of infection and disease.

Carbohydrates are essential for energy and recovery.

• Current references for carbohydrate requirements vary depending on the duration, frequency, and strength of exercise.
• Foods rich in unrefined carbohydrates, such as whole-grain bread and cereals, should be the foundation of an athlete’s diet. Foods high in superior carbohydrates (such as white bread, jams, and sweets) are helpful for increasing total carbohydrate intake, especially in highly active individuals.
• Athletes are advised to correct their carbohydrate intake for nutrition and recovery according to their activity level. For example:
• Low-intensity training (30 minutes per day): 3-5 g/kg/day;
• Moderate-intensity training (60 minutes per day): 5-7 g/kg/day;
• Endurance training (1-3 hours per day): 6-10 g/kg/day;
• Extreme endurance training (more than 4 hours per day): 8-12 g/kg/day.

Low-Carb Training

There may be situations in an athlete’s training program that require carbohydrate restriction. Recently, some athletes have adopted a low-carb training strategy (low-carb training).

There is growing evidence that carefully planned periods of low-carbohydrate training can improve muscular adaptation to a training program. However, the benefits of this approach for athletic performance are currently unclear.

Glycemic Index and Sports Performance

• The glycemic index (GI) ranks foods and liquids according to their carbohydrate content and how quickly they affect blood sugar levels. The GI has gained increasing interest among athletes in the field of sports nutrition.
• Overall, the available evidence does not support a significant effect of modifying the GI of the diet on athletic performance, assuming an athlete’s total carbohydrate and energy intake is adequate. However, the precise timing of carbohydrate intake before exercise may be important.
• It is suggested that low-GI foods may be useful before exercise to deliver a more sustained energy release, although there is no conclusive evidence of any positive effect on performance.
• Foods and fluids with a medium-high glycemic index may be more beneficial during exercise and early recovery. However, it’s important to remember that the type and timing of food intake should be tailored to personal preferences and maximize performance in the individual’s specific sport.

Pre-Workout Meals

• Pre-workout meals are an important part of an athlete’s preparation for exercise.
• A carbohydrate-rich meal 3-4 hours before exercise is believed to have a positive effect on performance. A small snack 1-2 hours before exercise can also have a positive effect on performance.
• It is important to ensure adequate hydration before exercise. Drinking approximately 500 ml of fluid 2-4 hours before exercise can be a good general strategy.
• Some people may have a negative reaction to eating just before exercise. Foods high in fat, protein, or fiber can increase the risk of gastrointestinal discomfort. It is recommended that the meal immediately before exercise contain a high amount of carbohydrates, as they do not cause gastrointestinal discomfort.
• Examples of suitable pre-workout meals and snacks include cereal with skim milk, toast/muffins/rolls, fruit salad with yogurt, pasta with tomato sauce, a low-fat breakfast or granola bar, and low-fat rice with cream. Liquid nutritional supplements may also be appropriate, especially for athletes who suffer from pre-race jitters.
• For athletes competing in events lasting less than 60 minutes, consuming a carbohydrate drink may be sufficient to improve performance. The benefits of this strategy appear to be related to the properties on the brain and central nervous system.

Intra-Workout Nutrition

• During workouts lasting more than 60 minutes, carbohydrates should be consumed to increase blood glucose levels and prevent fatigue.
• Current recommendations call for 30 to 60 grams of carbohydrate, which can be in the form of pills, sports gels, sports drinks, low-fat granola, sports bars, or white bread sandwiches.
• It’s important to start eating as soon as possible before exercise and consume it regularly throughout the workout.
• It’s also important to drink fluids regularly during long workouts to avoid dehydration. Sports drinks, diluted fruit juices, and water are good options. For those exercising for more than 4 hours, it’s recommended to consume up to 90 grams of carbohydrates per hour.

Post-Workout Meals

• It’s important to replenish glycogen stores quickly after exercise.
• Carbohydrates and fluids should be consumed after exercise, especially during the first 1-2 hours.
• While it’s important to consume enough carbohydrates after exercise, the type of carbohydrate source can also make a difference, especially if the second workout or event takes place less than 8 hours later. In these situations, athletes should select carbohydrate sources with a high glycemic index (e.g., white bread, white rice, white potatoes) for the first half hour after exercise. This should continue until normal eating habits are resumed.
• Sports drinks, juices, cereals, skim milk, flavored skim milk, sandwiches, pasta, muffins/pancakes, fruit, and yogurt are all good options to start replenishing energy.
• Since most athletes become dehydrated during exercise, replenishing fluids after exercise is also important for optimal recovery. Athletes are advised to drink between 1.25 and 1.5 liters of fluid (non-alcoholic) for every kilogram of body weight lost during exercise.

Protein and Athletic Performance

• Protein is an important part of the training diet and plays a key role in adaptation, recovery, and recovery from exercise. Most athletes who consume adequate amounts of energy through food generally meet (and often exceed) their protein needs.
• The recommended amount of protein for athletes is only slightly higher than that of the general population. For example:
• For the general population and active individuals, the recommended daily intake of protein is 0.8–1.0 g/kg of physique weight (a 60 kg person needs 45–60 g of protein per day).
• Athletes who participate in non-endurance sports should consume 1.0–1.2 g/kg of body bulk per day. Endurance and strength athletes, that is, those who train for prolonged periods (more than an hour) or perform resistance exercises such as weightlifting, should consume 1.2 to 2 g of protein per kg of body weight per day.
• For athletes trying to lose weight on a low-calorie diet, increasing protein intake to 2 g per kg of body weight per day may be helpful in reducing muscle loss.
• High-quality dietary proteins, such as lean meats, milk, and eggs, can contribute to muscle maintenance, recovery, and protein synthesis. Athletes involved in increasing lean mass or muscle protein synthesis may benefit from consuming a good protein source, such as buttermilk protein or milk, that contains 20 to 25 g of protein immediately before exercise (e.g., within the first two hours after exercise).
• As a general strategy for achieving optimal protein intake, it is recommended to spread protein intake evenly throughout the day, for example, approximately 25–30 g of protein every 3–5 hours, even with regular meals.
• There is currently no evidence that protein supplements directly improve athletic performance. Therefore, for most athletes, taking additional protein supplements is unlikely to improve athletic performance.

While more research is needed, other concerns associated with high-protein diets include:

• Higher cost;
• Potential negative effects on bone and kidney function;
• Weight gain if protein options also include fat;
• Increased risk of cancer (especially with high consumption of red or processed meat);
• Substitution of other nutritious foods in the diet, such as breads, cereals, fruits, and vegetables.

Using Supplements to Enhance Athletic Performance

A well-planned diet will meet your vitamin and mineral needs. Vitamin and mineral supplements will only be beneficial if you have a poor diet or a diagnosed deficiency, such as iron or vitamin D deficiency. There is no evidence that taking additional vitamins improves athletic performance.

Dietary supplements come in tablets, capsules, powder, or liquid form and include a wide range of products, including:

• Vitamins
• Minerals
• Herbs
• Dietary supplements
• Sports nutrition products
• Natural dietary supplements.

Before taking supplements, consider what else you can do to improve your athletic performance. Diet, exercise, and lifestyle changes are more proven and cost-effective ways to improve performance. It is better to correct nutritional imbalances through dietary analysis and adjustments than with supplements or pills. Relatively few supplements that promise to improve athletic performance are supported by reliable scientific evidence. The use of additions is also potentially dangerous. Supplements would not be taken without the advice and recommendation of a physician or a certified sports dietitian. The ethical use of sports supplements is a personal decision for each athlete and remains controversial. It’s important to remember that when taking supplements, you are responsible for their use and any potential health, legal, or safety consequences. By taking supplements, you also risk violating anti-doping rules, regardless of your level of sport.

Water, Alcohol, and Sports Performance

• Dehydration can harm athletic performance and, in extreme cases, lead to unconsciousness and even death.
• It is important to drink sufficiently of non-alcoholic fluids before, during, and after exercise. Don’t wait until you’re thirsty. Fluid intake is especially important during exercise lasting more than 60 minutes, at high strength, or in hot conditions.
• Water is a suitable beverage, but sports drinks may also be necessary, especially during endurance events or in hot climates. Sports drinks contain sodium, which facilitates its absorption. A sodium content of 30 mmol/L (millimoles per liter) appears to be adequate for sports nutrition.
• While inadequate fluid intake is a problem for many athletes, excess fluid intake can also be potentially dangerous. In rare cases, athletes may ingest excess fluids, leading to excessive blood dilution and, consequently, low sodium levels. This condition is called hyponatremia and can lead to seizures, loss of consciousness, coma, and even death if not treated properly.
• Drinking 400 to 800 ml of fluid per hour during exercise can be a good starting point to prevent dehydration and hyponatremia, although ideally, intake should be tailored to each athlete based on factors such as weather, sweat rate, and tolerance.
• While alcohol can be part of a balanced diet and enjoyed in social settings, excessive consumption can negatively impact athletic performance and recovery from exercise. Furthermore, it is energy-dense and nutrient-poor and can have adverse health effects. Therefore, athletes should consider current recommendations on alcohol consumption and minimize or eliminate it, especially in the post-exercise period when optimal recovery is essential.

Conclusion

Nutrition plays a serious role in optimizing athletic performance. Whether an athlete is training, competing, or recovering, the quality, timing, and type of food consumed can significantly impact endurance, strength, concentration, and overall physical performance. A balanced diet rich in carbohydrates, protein, healthy fats, vitamins, and hydration supports energy levels and muscle function, while reducing the risk of fatigue and injury. Furthermore, individual nutritional strategies tailored to the sport, intensity, and duration of activity are essential for achieving peak performance. Athletes who prioritize their nutritional choices are better prepared to meet the physical and psychological challenges of their sport. Therefore, understanding the synergy between nutrition and performance is not only helpful but also essential for long-term athletic success.

Frequently Asked Questions

1. What are the best foods to improve athletic performance?

Complex carbohydrates (e.g., whole grains, fruits), lean proteins (e.g., chicken, fish, legumes), healthy fats (e.g., nuts, avocado), and hydration (water or electrolyte-rich drinks) are essential for optimal performance.

2. When should athletes eat before a competition or training?

Approximately 2-3 hours before exercise, a meal rich in carbohydrates, moderate in protein, and low in fat and fiber should be consumed. A light snack 30-60 minutes before exercise will also help maintain energy levels.

3. How important is hydration for athletes?

Very important. Even mild dehydration can affect performance, concentration, and recovery. Athletes should hydrate before, during, and after physical activity.

4. Is protein important for athletes?

Yes. Protein aids in muscle recovery and growth, especially after exercise. It is essential for recovery and should be included in post-workout meals or snacks.

5. Can supplements replace proper nutrition for athletes?

No. Supplements can help fill nutritional gaps, but they should not replace proper nutrition. A balanced diet should always be the foundation of an athlete’s nutrition plan.

6. Should athletes avoid certain foods?

Yes. Excess sugar, processed foods, and fatty foods can cause fatigue, inflammation, and digestive discomfort, which can negatively affect performance.

7. How does nutrition affect recovery?

Proper nutrition accelerates muscle recovery, replenishes glycogen stores, and reduces muscle soreness. The post-workout meal should include carbohydrates, protein, and fluids 30 to 60 minutes after exercise.

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