Principles of Sports Nutrition

Sports Nutrition

Specialized field that tailors dietary plans to athletes to optimize performance, recovery, and health.

Main goal of sports nutrition.

Optimize performance, speed up recovery, promote overall health

Macronutrients (Carbohydrates, Proteins, Fats)

Nutrients that provide energy, support muscle function, repair, and regulate hormone

Micronutrients (Vitamins and Minerals)

Nutrients that support energy metabolism, immune function, and overall health, often needed in higher amounts for athletes.`

Hydration

Essential for athletic performance; imbalance can impair physical and mental functions.

Energy Balance

Concept of matching energy intake with energy expenditure to maintain body weight and training demands.

Nutrient Timing

Strategy involving timing and composition of meals and snacks to enhance performance, recovery, and muscle synthesis.

Supplements and Ergogenic Aids

Products used by some athletes to enhance performance, improve recovery, or address deficiencies, requiring assessment for safety and legality.

Individualized Nutrition Plans

Tailored plans for athletes based on training schedules, body composition, sport requirements, and dietary restrictions.

Macronutrients, Micronutrients, Hydration, Energy Balance, Nutrient Timing, Supplements, Individualized Plans

Key aspects of sports nutrition include:

Energy Supply – Carbohydrates, Fats, Proteins

Nutrients that act as the main energy sources for athletes to complete workouts, competitions, and endurance activities.

Vitamins and Minerals

Nutritional component that supports immune system health and prevents sports-related injuries by aiding tissue repair and musculoskeletal health.

Carbohydrates

The body’s main energy source during intense workouts and long-lasting activities, stored as glycogen in muscles and liver. 

Protein

Nutrient required after physical activity for muscle repair, growth, and adaptation.
Protein

Fats (healthy fats, e.g., Omega-3s)

Nutrient that produces hormones, maintains cell structure, supports nutrient absorption, reduces inflammation, and promotes heart health.

Micronutrients (Vitamins and Minerals)

Nutrients essential for energy metabolism, immune function, bone health, muscle movement, and recovery.

Glycogen

Storage form of carbohydrates in muscles and liver that provides energy during physical activity and prevents fatigue.

Vitamin D

Key micronutrient that supports bone health, calcium absorption, muscle function, and immune regulation.

Iron

Micronutrient essential for oxygen transport, energy production, and preventing fatigue; particularly important for female athletes.

Calcium

Mineral that supports bone health, muscle contractions, and nerve function, reducing risk of stress fractures.

Magnesium

Mineral involved in muscle contractions, energy metabolism, protein synthesis, and nerve function.

Vitamin C

Vitamin that acts as an antioxidant, supports immune function, reduces inflammation, and aids collagen synthesis.

B Vitamins (B6, B12, folate, riboflavin)

Group of vitamins that support energy metabolism, nerve function, and red blood cell production, aiding performance and recovery.

Zinc

Mineral that supports immune function, protein synthesis, enzyme activity, and wound healing.

Omega-3 Fatty Acids

Nutrient with anti-inflammatory properties, aiding recovery and reducing muscle soreness.

Antioxidants (Vitamin E, Selenium, Beta-carotene)

Nutrients that combat oxidative stress, reduce inflammation, protect cells, and support recovery.

Hydration

Maintaining body temperature, blood volume, cardiovascular function, and preventing heat-related problems during physical activity.

Sodium and Potassium (Electrolytes)

Sweat loss depletes these minerals, which must be replenished to support muscle function and prevent cramps.

Energy Balance

Consuming enough calories to meet training and performance needs, sustain muscle mass, and optimize performance.

Pre-exercise Carbohydrates

Nutrient intake before long or high-intensity activities to boost endurance and delay fatigue.

Post-exercise Protein

Nutrient intake after workouts to aid muscle repair, growth, recovery, and adaptation to training.

Healthy Fats

Nutrient intake that supports hormone production, energy levels, and nutrient absorption; includes nuts, seeds, avocados, and fatty fish.

Micronutrients

Adequate intake of vitamins and minerals that supports energy, immunity, recovery, and training adaptations.

Pre-exercise Nutrition

Eating 2–3 hours before exercise to optimize energy availability and performance.

During-Exercise Carbohydrate Fueling

Consuming 30–60g of carbs per hour during workouts to fuel muscles, delay fatigue, and maintain blood sugar.

Post-exercise Recovery Nutrition

Restoring energy and aiding muscle recovery within 30 mins–2 hrs after exercise using carbs, protein, electrolytes, and antioxidants`

Nutrient Timing

Timing nutrient intake before, during, and after exercise to optimize training adaptation and recovery.

Individualized Sports Nutrition Plans

Personalizing hydration, calories, and nutrient timing based on training goals, body tolerance, preferences, and activity type.  

Effects of Poor Hydration

Dehydration can impair performance, reduce muscle function, and hinder training adaptations.

Post-exercise Carbohydrate Intake

Carbohydrates consumed post-exercise help replenish glycogen stores and maximize training adaptations. 

Protein Intake for Training Adaptation

Adequate protein consumption supports muscle protein synthesis and adaptation to training.