Fuel for Peak Performance: A Sports Dietitian’s Nutrition Guide

Performance starts on your plate. Whether you're chasing a podium or a PR, learning what to eat before a workout, how to fuel mid-session, and how to recover fast gives you a serious edge. Let’s break down sports nutrition-from pre workout nutrition to recovery meals—backed by a sports dietitian.

Why Nutrition Can Make or Break Performance

Fuelling for performance isn’t guesswork. With the right macros for athletes, meal timing, and hydration, you’ll recover faster, train harder, and compete stronger.

Pre-Workout: Your Power-Up Meal

Sprinter setting off from their blocks.

Your body runs best on fuel. Smart pre workout nutrition means better endurance, focus, and strength.

Eat This Before You Train:

Meals (2-3 hrs before):

• Chicken & sweet potato wrap

• Tuna with brown rice

• Pasta with lean beef

Quick Snacks (30-60 min before):

• Banana + peanut butter

• Yogurt & berries

• Oats with honey

💡 Dietitian Tip: Skip greasy or fibrous foods before training as they can be too heavy on the gut.

During Workout: Keep the Tank Full

Mid-Session Fuel Tips

Long, intense workouts? Don’t wait to crash-fuel as you go to maintain pace and power.

Smart In-Workout Options

• Electrolyte sports drinks

• Bananas or dried fruit

• Energy chews or gels

• Coconut water + pinch of salt

💧 Hydration is performance. Even mild dehydration can cost you speed and strength.

Post-Workout: Refuel, Rebuild, Repeat

Your session isn't over at the finish line. Post workout nutrition helps repair muscles and replenish energy stores.

Eat This to Recover Right

Meals (within 60 min):

• Salmon + quinoa + broccoli

• Chicken stir-fry + rice

• Turkey sandwich + fruit

Quick Snacks:

• Protein smoothie with oats

• Chocolate milk

• Greek yogurt + honey

💪 Protein after workout is key-but combine with carbs to bounce back faster.

Macros Made Simple

Balance your macros for athletes to train, grow, and recover like a pro.

Macro	Purpose	Sources
Carbs	Fuel for training	Rice, oats, fruit
Protein	Muscle repair & growth	Eggs, chicken, legumes
Fats	Hormones & recovery	Nuts, seeds, avocado

⏱️ Meal Timing Tip: Eat every 3–4 hours to stay energized and anabolic.

Fuel Up: Easy Meals & Snacks

✅ Before Workout

• Oatmeal + banana

• Eggs + whole grain toast

• Rice cakes + nut butter

✅ During Workout

• Sports drinks

• Energy chews or gels

• Medjool dates

✅ After Workout

• Turkey + avocado wrap

• Whey protein + berries

• Cottage cheese + pineapple

Quick FAQ: Sports Nutrition for Athletes

Q1: Should I eat before early workouts?

Yes! Even a banana or smoothie gives you the edge.

Q2: Is protein the key to recovery?

Yes—but pair it with carbs for complete recovery.

Q3: Not hungry after training—what now?

Drink your fuel: try a smoothie or chocolate milk.

Want a plan tailored to your sport, schedule, and goals? Work with a pro at Nutrition and Co. Book a sports nutrition consultation  and get expert guidance to fuel your best season yet.