Nutrition is the most underestimated performance lever in sports. While training builds the capacity for performance, nutrition determines whether you can actually express it — session after session, week after week.
Whether you practice weightlifting, running, cycling, team sports, or any other activity, what you eat before, during, and after training has a direct impact on your results.
The 3 Nutritional Windows
Window 1: Pre-Workout (2–3 hours before)
Your pre-workout meal has two goals: provide energy for the session and start in a comfortable digestive state.
Ideal composition:
- 60% complex carbohydrates (energy + glycogen stores)
- 20–25% lean protein (limits catabolism)
- <15% fat (slow digestion, avoid GI discomfort)
Examples: oats + banana + Greek yogurt • Brown rice + chicken + vegetables • Whole-wheat pasta + tuna
30–60 minutes before (small snack): banana, dates, rice cake, energy gel — fast carbs for a final energy boost.
Window 2: During Workout
For sessions under 60 minutes: water is sufficient (hydration is the priority).
For sessions over 60–90 minutes:
- 30–60g of carbohydrates per hour (energy gel, banana, dried fruit, isotonic drink)
- Hydrate every 15–20 minutes (150–250ml)
- Add electrolytes if sweating heavily (sodium, potassium)
Window 3: Post-Workout (within 30–60 minutes)
The most critical window for recovery. Your muscles are like sponges, ready to absorb nutrients to repair and build.
Priority nutrients:
- Protein (20–40g): triggers muscle protein synthesis. Whey protein, chicken, eggs, Greek yogurt
- Carbohydrates (1–1.2g/kg): replenish glycogen stores. White rice, banana, sweet potato
- Hydration: drink 500–750ml per hour of exercise
Sports Nutrition by Discipline
| Sport | Pre-session | During | Post-session |
|---|---|---|---|
| Weightlifting | Protein + carbs 2h before | Water, BCAAs if >90 min | Whey + fast carbs |
| Endurance running | Carbs 3h before | Gels/carbs every 45 min | Carbs + protein |
| Cycling (<2h) | Balanced meal 2–3h before | Isotonic drink | Recovery meal within 1h |
| Team sports | Complex carbs 2h before | Isotonic drink + banana | Protein + carbs within 30 min |
| HIIT / CrossFit | Light carb snack 1h before | Water | Protein + moderate carbs |
Evidence-Based Supplements
Creatine Monohydrate
The most studied and effective sports supplement. Increases ATP production for explosive efforts, increases strength and lean mass. Dose: 3–5 g/day. No loading phase required.
Whey Protein
Fast-absorbing (30–60 min). Ideal for post-workout. Contains all essential amino acids including leucine, the key trigger for muscle protein synthesis. Dose: 20–40 g after training.
Caffeine
Improves endurance, strength, focus, and reduces perceived effort. Dose: 3–6 mg/kg body weight, 45–60 minutes before training. Tolerance builds with regular use.
Beta-Alanine
Delays muscle acidification during intense effort. Benefits for activities lasting 1–4 minutes (HIIT, 400m, rowing). Note: causes harmless tingling sensation.
Hydration: The Forgotten Performance Lever
Even 2% dehydration reduces endurance performance by 20% and strength by 10%. A simple rule: weigh yourself before and after training. Every 1 kg lost = 1L of fluid to replace.
- Before: 500ml of water 2 hours before
- During: 150–250ml every 15–20 min
- After: 125–150% of body weight lost
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