A comprehensive guide to healthy nutrition for athletes

When we talk about sports, the focus often falls on training, building muscle, or improving fitness. However, the truth is that nutrition is the most important and complementary part of the equation for athletic success. Proper nutrition not only helps enhance performance, but also contributes to preventing injuries, accelerating recovery, and achieving sustainable results in the long term.

What are the principles of healthy nutrition for athletes?

In order to achieve a healthy and balanced diet that suits the special needs of athletes, several key elements must be taken into account:

1. Calories required

An athlete consumes more energy than an average person, so they need additional calories. However, the goal is not to eat a lot, but rather to consume a calculated amount based on the type of sport, the duration of the exercise, and the intensity of the performance.

2. Macronutrient balance

Carbohydrates: The primary source of energy, especially in aerobic sports such as running and swimming, should constitute 50-60% of daily calories.

Protein: Essential for building muscle and repairing tissue, it is recommended to consume 1.2 to 2.0 grams of protein per kilogram of body weight.

Healthy fats: They help in hormone production and vitamin absorption. It is preferable to consume unsaturated fats from sources such as nuts, olives, and avocados.

3. Micronutrients

Vitamins and minerals play a crucial role in supporting athletic performance and immunity, such as iron, calcium, vitamin D, and vitamin B12.

What does an athlete eat before exercise?

Eating timing before exercise

It is preferable to eat a complete meal 2-3 hours before exercise. It should be rich in carbohydrates, moderate in protein, and low in fat to facilitate digestion.

Example of a pre-workout meal: Brown rice with chicken breast and a light salad, or oatmeal with a banana and peanut butter.

Snack right before your workout

If time is tight, have a snack 30 minutes before your workout, such as a banana or a slice of toast with honey.

What's next after exercise? Secrets of nutritional recovery

After exercise, the body is in a "recovery" state to rebuild muscle and replenish energy.

Post-workout meal should contain:

Fast-absorbing protein (such as whey or egg).

Complex carbohydrates to replenish glycogen stores.

Water or sports drinks to replace lost fluids and salts.

Example: Banana smoothie with skim milk and a scoop of whey protein.

Hydration: The forgotten element in an athlete's diet

Water isn't just a liquid to drink; it's essential for regulating body temperature, transporting nutrients, and eliminating toxins. Mild dehydration can reduce performance by 10% or more.

How much water does an athlete need daily?

The amount varies depending on weight and exercise intensity, but the general rule is:

Before exercise: Drink 500ml of water an hour before.

During exercise: 1 ml every 20 minutes.

After exercise: Replace what you lost (it is preferable to weigh your body before and after exercise to know the amount of fluids lost).

Are nutritional supplements necessary for every athlete?

Not all supplements are necessary, and some are used incorrectly. Supplements such as protein, creatine, and BCAAs may be beneficial in certain circumstances, but a specialist should be consulted before using them.

The most important scientifically studied supplements:

Whey protein: to improve muscle recovery.

Creatine: To increase strength and muscle explosion in sports such as weightlifting.

Omega-3: To support heart health and reduce inflammation.

Common mistakes in sports nutrition Skip the post-workout meal.

Over-reliance on supplements.

Drink coffee instead of water.

Lack of diversity in the diet.

Nutrition by type of sport For endurance athletes (such as running and swimming):

They need large amounts of carbohydrates.

Their meals focus on continuity and long-lasting energy.

For bodybuilders:

They focus on protein to build muscle.

Meals are distributed throughout the day to maintain consistent energy levels.

For athletes in combat or weight sports (such as boxing and judo):

They follow a strict regimen to control weight without losing muscle mass.

They focus on nutrient-dense, low-calorie foods.

Nutrition is not an option, it is part of training.

Healthy nutrition isn't a secondary or luxury in an athlete's life. It's an essential component no less important than training itself. Knowing your body's needs and planning meals intelligently can mean the difference between victory and defeat, or between progress and injury.

Smart nutrition on rest days: How to eat when you're not working out?

Many athletes believe that rest days don't require special attention to nutrition, and this is a common mistake. The truth is that during rest days, the body doesn't stop working. Rather, it uses this time to build damaged muscle tissue, recover lost energy, and restore hormonal balance. During these days, physical activity levels decrease, so quantities should be reduced slightly, especially simple carbohydrates, while maintaining a good level of protein and healthy fats. This period is a golden opportunity to support the muscle recovery process if nutrients are carefully consumed, such as foods rich in fiber and antioxidants that help reduce inflammation, such as berries, turmeric, and ginger.

The importance of dietary fiber in an athlete's diet...more than you can imagine.

Although fiber doesn't directly provide calories or energy, it plays a vital role in an athlete's digestive health. Good athletic performance is impossible without a strong digestive system capable of efficiently absorbing nutrients. Eating good sources of fiber, such as leafy greens, legumes, and oats, helps regulate bowel movements, reduce bloating, and promote beneficial gut bacteria, which recent studies have shown directly impact mood and energy. This makes fiber an integral part of a balanced diet, especially during competition preparation or during intense training schedules.

The relationship between sleep, nutrition, and athletic performance

Few people associate sleep quality with nutrition, even though the relationship is very close, especially for athletes. Eating a heavy meal or one rich in saturated fat before bed can hinder sleep quality, while a light meal containing complex carbohydrates and some protein (such as natural yogurt with oatmeal) can promote deep sleep. On the other hand, lack of sleep directly affects hunger and satiety hormones, increasing cravings for sugar the next day and impairing concentration and energy during exercise. Therefore, it is essential to maintain a balance between diet and sleep quality, as each supports the other for optimal physical and mental performance.

A plant-based diet for athletes...is it enough?

In recent years, many professional athletes have turned to plant-based diets for health, environmental, or ethical reasons. While a plant-based diet can be very effective, it requires careful planning to avoid deficiencies in some essential nutrients such as vitamin B12, iron, and zinc. This can be compensated for by incorporating plant-based sources rich in protein such as lentils, beans, quinoa, and tofu, and using carefully considered supplements when needed. The key is to diversify and not rely on a single type. Recent studies have shown that plant-based athletes can achieve the same levels of performance provided their diet is comprehensive and balanced.

Psychological nutrition for athletes: the relationship between eating and mood

Nutrition not only affects the body, but also directly impacts the psychological and mental state, which is an important aspect for any athlete facing the pressures of competition and continuous training. Some foods help directly improve mood, such as foods rich in omega-3 (salmon, flax seeds), magnesium (dark cocoa, nuts), and tryptophan (bananas, eggs), which are substances linked to the production of serotonin, the happiness hormone. Conversely, relying on processed or sugar-rich foods can lead to mood swings and lack of focus. Therefore, understanding psychological nutrition can give athletes a competitive advantage not only in training, but also in psychological balance and coping with stress.