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Nutrition for Sports and Exercise

Training and nutrition go hand in hand. Nutrition supports training, recovery, and performance. To increase and/or maintain body function performance, people undertake intense physical exercises. After intense exercise, fueling the body with nutritional intake recovers the stressed body parts stronger than before. There is no "one size fits all" in exercise/nutrition prescriptions. Therefore, each athlete must have an individualized plan for their body state and goal. The information bellow will give a great starting point in creating your own.

Hydration

  • Too great of fluid loss (water & electrolytes) is detrimental to performance and health.

  • Water can be gained by the body through the consumption of food and/or beverages, and as a result of metabolism

  • In a general sense, daily water recommendations are 3.7 L (male); 2.7 L (female). 

  • Tracking pre-and post-exercise body weight is a way to self-measure hydration status for rehydration post-workout. Intake ~1.25-1.5L of fluid for every 1kg lost (2.2 lb)

  • The picture to the right provides a self-measured hydration status test through your urine color

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(Donford & Doyle, 2019)

Source: Armstrong, L.E. (2000). Performing in extreme environments. Champaign, IL: Human Kinetics.

Electrolyes

  • Although several electrolytes are involved in fluid and electrolyte balance, the initial dietary focus tends to be on sodium and potassium

  • Sodium (Na): recommended intake is 1,500 - 2,300 mg daily

    • Mainly consumed through processed foods and table salt

  • Potassium (K): an Adequate Intake (AI) for adults is 4,700 mg daily

    • Mainly consumed through  fruits, vegetables, whole grains, beans, and milk

  • Typical sports beverages and healthy foods provide replenishment of fluids and electrolytes 

  • The video to the left shows the result of electrolytes and fluid depletion, which causes the body to shut down

  • Click the PDF to view a lists of typical post-exercise beverages and their nutrient content

(Donford & Doyle, 2019)

Macronutrients

  • ​2 hour window: nutrient consumption is most absorbed within 2 hours after completing exercise. 

  • Calories: 

    • Females: ​​​35kcal/kg body weight daily

    • Males 38kcal/kg body weight daily

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  • Proteins: to build and repair muscle.

    • 1.2 - 2.0g/kg - body weight daily​

    • 15-25 g post-exercise (typical)

  • Carbohydrates: to restore glycogen.

    • 6g/kg body weight daily​

    • 1.5 g/kg post exercise & 0.75 – 1.5 g/kg/hr over the next 3 hours.

  • Fats​: primary source of energy at rest & low-intensity exercises

    • 1 g/kg/day​

  • Click on the PDF to view a sample caloric diet plan. 

Note: active individuals need more kcals and nutrient needs. Dietary prescriptions should be individualized for each athlete (depends on current body size, goal, and training cycle). Click on the PDF's to estimate your own.

(Donford & Doyle, 2019)

Poke Bowl with Salmon and Avocado

(Donford & Doyle, 2019)

Screenshot 2023-05-01 at 9.36_edited.jpg

References

Dunford, M., & Doyle, J. A. (2019). Nutrition for sport and exercise (Forth edition). Cengage.

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CBC Evening News. (2015, Feb 16). Marathoner hits the wall -- keeps going. [Video]. YouTube. https://www.youtube.com/watch?v=wDNtNjwb5Us 

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