how to build a proper nutrition plan

Sports Nutrition: A Guide On Eating To Increase Performance

Sports nutrition is not new in the world of athletes. This type of nutrition aims to see how best an athlete can eat and still deliver the best performance.

So far, sports nutrition has attracted more clinical studies to show how it can be achieved correctly and what could be the other benefits associated with the nutrition type.

We’ll look more into sports nutrition and its important role in sports today.

What is Sports Nutrition?

Sports nutrition is the most important aspect of athletic performance. This is because you need a nutrition boost to achieve the best performance generally.

As you can see, a proper nutrition plan is key if you are going to perform your best.

This type of nutrition focuses more on providing you with the right energy, food type, nutrients, and fluids that are essential to improve body weight while maintaining your fitness too.

One thing you may notice with a sports nutrition diet is that it can vary based on the energy demand of an athlete. So, most of the time, expect a different meal type based on energy needs or workouts.

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The Goals Of Sports Nutrition

Sports nutrition basics show us that someone going for such a type of feeding is all about optimizing their performance. However, different people might have different needs. That is why sports health and nutrition always have to be tailored to a specific person.

Sports foods can be for gaining lean mass, improving body composition, or enhancing your athletic performance.

Research shows that if you can use the right food type, stick to specific calorie intake, take fluids, and use recommended supplements, it is possible to be better at your sport in a short time. Of course, you should not miss training.

Tips To Build Sports Nutrition Plan Correctly

With sports nutrition, there will be a lot of exercising and generally preparing for your competition who might be doing the same. Bear in mind that all of these affect your athlete branding. So, how best can you build a proper nutrition plan to follow? Here are some ideas to get you going.

1. Look Beyond Weight When Determining Health

You are always advised to consider the bigger picture other than losing weight when training for an event. One of the things to consider is what type of activity you have to do.

A good example is when you want to be a heavy-weight lifter. This requires that you increase your intake of creatine and more protein. As for soccer players or endurance athletes, it is better to improve your carbohydrate intake. Do not forget to also have a balanced diet to meet all your nutrition needs.

2. Infrequent Meals Cause Problems

Athletes tend to exercise intensely, and this means you need proper food before going and after a workout. The idea of having meals infrequently is likely to affect your peak performance since you do not give the body enough calories. Still, consider increasing your fluid intake to make the body perform optimally. Create a free sample meal plan to ensure the peak performance of your body.

Protein intake is highly encouraged for those who need muscle growth. Consult with a registered dietitian to help understand which food groups to use.

3. Choose Your Food Smartly and Considerately

The food you choose is key in ensuring you have sufficient nutrients and energy to get the most out of your training. You will come across three main food options: carbohydrates, proteins, and fats.

Starting with carbohydrates, they are the main source of fuel that you need as a competitive athlete. The general rule is that the carbohydrate intake is based on your body size and the training you have to do. So, carbohydrates can be 45 to 65% of the total food intake based on physical demands.

Proteins should not be forgotten. They are key in muscle growth and recovery too. When you have enough protein, it would help in maintaining better muscle tissue and grow more as you train.

You will also come across saturated fats and unsaturated fats as part of nutrition for sports. These fats are key to helping maintain the energy balance, restore muscle tissue, and regulate your hormones. Of course, too much fat may not be what you need.

4. Post Exercise Recovery is Crucial

Muscle recovery after physical activity is just as important too. Make sure that you also have a plan for it in your sports nutrition meal plan.

Athletes are advised to consume up to 30g of high protein and 90g more carbohydrates after a workout. If you do not do this, you are at a higher risk of not recovering better after a workout. This also helps with muscle synthesis.

You should also include hydration at this point. This ensures you also meet your fluid requirements for the body to remain balanced.

Athletes can lose up to 10% of water weight as they work out. Without hydration, you might start to feel fatigued, and the workout performance is not as good as it used to be. So, other than eating, also consider hydrating more often.

how to build a proper nutrition plan

5. It Is Important To Lower Stress

HealthCanal, a website specialized in healthcare emphasizes the importance of taking sufficient nutrition and also managing your stress better if you are an athlete. One thing is for sure, stressed athletes tend to have affected mental and physical performance. That is more reason to get your act together and improve your stress management techniques.

It is possible that athletes may experience jitters before the competition starts. However, they are able to overcome such jitters quickly and do their best. If you are still stressed, it becomes hard to handle the pressure of the competition.

You could try yoga or medication as it can be calming to help you relax before an event.


Sports drinks plus sports foods can be just what you need to get in shape and perform your best at an event. It is always best when you have the help of a dietitian to understand more about the right nutrition to have based on your physical demands. Of course, come up with a workout program to help keep you in good shape for the event.

Salman Zafar

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