Frequently Asked Questions

1 What is the difference between macro and micronutrients?

Macronutrients are nutrients your body needs in large quantities—carbohydrates, proteins, and fats. They provide energy and are essential for building and repairing tissues. Micronutrients, such as vitamins and minerals, are needed in smaller amounts but play crucial roles in immune function, bone health, energy production, and muscle recovery. Both are vital for athletic performance.

2 How much protein do athletes need daily?

Most athletes benefit from consuming 1.6 to 2.2 grams of protein per kilogramme of body weight per day, depending on their sport and training intensity. Endurance athletes may require slightly less, while strength and power athletes typically need more to support muscle repair and adaptation. Distributing protein evenly across meals throughout the day optimises muscle protein synthesis.

3 When should I eat before training?

Ideally, eat a balanced meal containing carbohydrates and protein 2 to 3 hours before training. If you're closer to your session, choose a lighter snack 30 to 60 minutes beforehand—such as a banana with almond butter or a sports drink. This timing allows enough energy availability without causing digestive discomfort during intense activity.

4 What's the best post-workout meal?

A post-workout meal should contain both carbohydrates and protein within 30 to 60 minutes after training. Carbohydrates replenish depleted glycogen stores, while protein supports muscle repair. Good options include grilled chicken with rice and vegetables, Greek yoghurt with berries and granola, or a smoothie with protein powder, fruit, and oats. Aim for a 3:1 carbohydrate-to-protein ratio.

5 How important is hydration for athletic performance?

Hydration is absolutely critical. Even mild dehydration—losing just 2% of body weight in fluid—can impair performance, reduce strength, and increase fatigue. During exercise lasting over 60 minutes, drink fluids containing carbohydrates and electrolytes to maintain energy and replace lost minerals. A general guideline is to drink 500 to 1000 ml of fluid per hour, adjusted for individual sweat rate and environmental conditions.

6 Are carbohydrates essential for all athletes?

Carbohydrates are essential for most athletes, particularly those involved in high-intensity or endurance sports. They fuel the nervous system and muscles, providing readily available energy. The amount needed varies: endurance athletes might consume 6 to 10 grammes per kilogramme of body weight daily, while those doing lighter training may need 3 to 5 grammes. Even strength athletes benefit from adequate carbohydrate intake for recovery and performance.

7 What role do fats play in an athlete's diet?

Dietary fats are vital for hormone production, inflammation management, and nutrient absorption. They also provide sustained energy, especially important during longer-duration activities. Athletes should aim for 20 to 35% of total daily calories from fat, focusing on unsaturated sources like olive oil, avocados, nuts, seeds, and fatty fish rich in omega-3 fatty acids. Adequate fat intake supports joint health and recovery.

8 How can I optimise my iron intake as an athlete?

Iron is crucial for oxygen transport and energy production. Athletes, particularly female and endurance athletes, may have higher iron requirements. Include iron-rich foods like lean red meat, poultry, fish, legumes, and fortified cereals. Pairing iron-rich foods with vitamin C sources—such as citrus fruits or bell peppers—enhances absorption. If concerned about iron status, discuss assessment options with a nutrition professional.

9 What are the best sources of antioxidants for athletes?

Antioxidants help manage exercise-induced oxidative stress. Rich sources include colourful fruits and vegetables—berries, citrus, spinach, kale, and carrots—as well as nuts, seeds, and green tea. Rather than relying on processed antioxidant products, a diet abundant in whole plant foods provides a comprehensive range of protective compounds. Variety and consistency in consuming these foods support your body's natural defence systems.

10 How should vegetarian and vegan athletes approach protein?

Vegetarian and vegan athletes can meet protein needs through plant-based sources: legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains. Since plant proteins often have lower digestibility and sometimes incomplete amino acid profiles, consuming variety and adequate total volume is important. Combining different plant proteins—such as beans with rice—creates complete amino acid profiles. Many plant-based athletes successfully achieve high protein intakes through thoughtful meal planning.

11 What is "periodised nutrition" and why does it matter?

Periodised nutrition means adjusting your eating patterns to match your training phase. During heavy training periods, you increase calories and carbohydrates to fuel intensive work. During lighter recovery weeks, intakes can decrease slightly. This approach optimises energy availability, supports adaptation, and reduces injury risk. Coordinating nutrition with your training plan helps achieve peak performance while managing recovery effectively.

12 How can I develop a personalised nutrition plan?

A personalised plan considers your sport, training intensity, body composition goals, current diet, preferences, and any dietary restrictions. Start by tracking what you currently eat for a week to establish a baseline, then identify gaps or areas for improvement. Work with a nutrition professional who can assess your individual needs and help create a practical, sustainable approach. Regular review and adjustment ensure your plan evolves with your training and goals.