Best Nutrition For Athletes
A narrative review of nutritional requirements.
Are you training hard but not seeing the results you want? Nutrition is often the missing link. This review breaks down exactly what athletes and active individuals need to eat—and when—to unlock peak performance, recover faster, and avoid common pitfalls like fatigue or injury.
PMID: 38328685
Aim: To provide a comprehensive, evidence-based overview of the nutritional requirements for athletes, including macronutrients, micronutrients, hydration, supplements, and nutrient timing, and to dispel common misconceptions in sports nutrition.
Key Points
Optimal nutrition is essential for athletic performance, recovery, and overall health.
Many athletes fail to meet recommended dietary intakes, risking performance and health.
Individual needs vary by sport, position, training phase, and personal characteristics.
Energy balance, macronutrient ratios, hydration, and timing are all crucial.
Supplements can help, but food-first approaches are preferred.
Aim
To summarise current scientific evidence and provide practical guidelines for athletes’ nutritional needs, covering:
Energy intake and energy availability
Carbohydrates, proteins, and fats
Vitamins and minerals
Hydration strategies
Ergogenic aids and supplements
Nutrient timing
Related
Methods
Type: Narrative review (not a single experiment, but a synthesis of existing research)
Databases searched: PubMed, Google Scholar, Scopus, Web of Science (Nov 2022–Apr 2023)
Inclusion: Experimental studies, RCTs, observational studies, case reports involving elite or semi-elite athletes
Results
1. Energy and Energy Availability
Key concept: Energy availability (EA) = dietary energy minus exercise energy expenditure.
Low EA leads to hormonal, immune, bone, and metabolic problems; especially risky for athletes in weight-based sports.
Practical tip: Ensure calorie intake matches or exceeds training demands to avoid fatigue, illness, and poor recovery.
2. Carbohydrates
Role: Main fuel for moderate/high-intensity exercise; supports glycogen stores.
Recommendations: Intake should match training intensity and duration.
Endurance athletes: 6–10 g/kg body weight/day
Strength/power athletes: 4–7 g/kg/day
Timing: Rapid intake post-exercise (within 30–60 min) speeds up recovery.
Sources: Mix of complex (whole grains, fruits) and simple carbs as needed.
3. Protein
Role: Muscle repair, growth, and adaptation.
Recommendations: 1.2–2.0 g/kg/day, adjusted for sport and training phase.
Timing: Distribute evenly across meals (every 3–4 hours); post-exercise protein (20–40g) is especially effective.
4. Fat
Role: Energy, hormone production, cell health.
Recommendations: 20–35% of total calories, focusing on healthy fats (olive oil, nuts, fatty fish).
Low-fat diets can impair performance and recovery.
5. Micronutrients (Vitamins & Minerals)
Key nutrients: Iron, calcium, vitamin D, B vitamins, antioxidants.
Risks: Deficiencies are common in athletes, especially females and those restricting calories.
Tip: Prioritise a varied, whole-food diet; supplement only if a deficiency is confirmed.
6. Hydration
Role: Prevents dehydration, and supports performance and recovery.
Guidelines: Drink according to thirst, but monitor urine colour and body weight changes.
Electrolytes: Replenish sodium and potassium during/after long or intense sessions.
7. Ergogenic Aids & Supplements
Common aids: Creatine, caffeine, beta-alanine, nitrates.
Evidence: Some are effective, but not a substitute for a solid diet.
Caution: Use only third-party tested products; avoid unproven or risky supplements.
8. Nutrient Timing
Carb and protein intake around workouts enhances recovery and adaptation.
Even meal distribution supports muscle growth and energy.