Sports Nutrition Guides

Current evidence suggests intake between 1.6–2.2 grams per kilogram of body weight per day, distributed evenly across 4–5 meals, optimises muscle protein synthesis during resistance training. Endurance athletes typically require lower amounts at the lower end of this range.

Pre-competition meals (3–4 hours before) should provide 3–4 grams of carbohydrate per kilogram of body weight, with easily digestible sources. Closer to event start (1–2 hours), consume 1–2 grams per kilogram. Individual tolerance varies, so practise strategies during training sessions first.

General guidelines recommend 400–800 millilitres per hour of fluid intake during steady-state endurance activity, adjusted for sweat rate, environmental conditions, and sport-specific constraints. Electrolyte-containing drinks (20–30 mmol sodium per litre) enhance absorption and maintain plasma volume.

Creatine monohydrate is among the most rigorously researched ergogenic aids, with consistent evidence supporting its efficacy for power and strength performance. Standard dosing is 3–5 grams daily, with no established long-term safety concerns at these levels in healthy athletes. Vegetarians and vegans may see greater response.

Gradual body composition shifts over a training cycle are safer than rapid weight loss. Preserve lean mass by maintaining adequate protein (1.8–2.2 g/kg), moderate caloric deficit, and resistance training. Post-weigh-in refeeding should prioritise rapid carbohydrate and fluid absorption to restore performance capacity.

Vitamin D supports calcium absorption, muscle function, and immune health. Athletes with insufficient levels (below 20 ng/mL) may experience impaired performance and elevated injury risk. Aim for serum 25-hydroxyvitamin D of 30–50 ng/mL through sensible sun exposure, food sources, and targeted supplementation if needed.