How to eat properly during sports activities to achieve better results
Balanced nutrition helps improve athletic performance, speed up recovery after exercise, and prevent injuries. Whether your goal is muscle gain, weight loss, or increased endurance, the right approach to nutrition can significantly impact your results. In this article, we will explore the key principles of sports nutrition and common mistakes to avoid.
Why nutrition plays a key role in athletic performance
Food is the body’s energy source and building material. Without proper nutrition, even the most intense training will not produce the desired effect. Here are the main reasons why nutrition is crucial for athletes:
- Provides energy: Without enough calories, the body cannot endure high levels of physical exertion.
- Aids recovery: After workouts, muscles need protein and carbohydrates for regeneration.
- Reduces injury risk: A lack of essential nutrients can cause fatigue, cramps, and muscle damage.
- Optimises metabolism: Proper nutrition improves metabolism, which is essential for both weight loss and muscle gain.
Key nutrition principles for active people
To improve sports performance, follow these principles:
- Regular meals – eat 4-6 times a day to maintain stable blood sugar levels.
- Nutrient balance – proteins, fats, and carbohydrates should be consumed in the right proportions.
- Quality of food – choose natural and minimally processed foods.
- Nutrition according to goals – for muscle gain, a calorie surplus is needed; for weight loss, a calorie deficit is required.
- Adequate water intake – dehydration can reduce endurance and slow down recovery.
Carbohydrates, proteins, and fats: optimal ratios
The right macronutrient distribution depends on the type of physical activity and goals:
- Carbohydrates (50-60%) – The main source of energy. For endurance training, consume complex carbohydrates such as whole grains, vegetables, and fruits.
- Proteins (20-30%) – Essential for muscle repair and growth. Best sources include meat, fish, eggs, dairy, and legumes.
- Fats (15-25%) – Provide energy and support hormonal balance. Choose healthy fats like olive oil, nuts, avocado, and fish.
Nutrition before, during, and after training
A well-planned diet helps improve performance and recovery.
- Before training (1.5-2 hours prior): Complex carbohydrates (buckwheat, rice, oats) + protein (chicken, fish, cottage cheese).
- During training (if lasting more than 60 minutes): Water or isotonic drinks.
- After training (within 30-60 minutes): Protein (meat, fish, eggs) + carbohydrates (potatoes, quinoa, vegetables).
Are sports supplements necessary
Sports supplements can be beneficial but are not essential. The most useful ones include:
- Protein – A convenient way to supplement protein intake.
- Creatine – Improves endurance and promotes muscle growth.
- BCAA Amino Acids – Help with recovery after intense training.
- Omega-3 – Reduces inflammation and supports heart health.
Before taking any supplements, consult a dietitian.
The impact of hydration on performance
Water plays a crucial role in maintaining sports performance. Insufficient fluid intake can lead to:
- Fatigue and reduced endurance
- Muscle cramps and spasms
- Increased risk of injury
Hydration guidelines:
- 500 ml of water 1-2 hours before training
- 150-250 ml every 15-20 minutes during training
- 500 ml after training to restore water balance
Nutrition for muscle gain
To effectively build muscle, follow these guidelines:
- Consume more calories than the body burns.
- Include 1.5-2g of protein per kg of body weight in your diet.
- Focus on complex carbohydrates and healthy fats.
- Maintain a consistent eating schedule.
How to eat for weight loss without losing energy
When losing weight, avoid drastic calorie cuts. Follow these rules:
- Keep a moderate calorie deficit (-10-15% of daily intake).
- Protein intake should be at least 1.2-1.5g per kg of body weight.
- Prioritise carbohydrates from vegetables, legumes, and whole grains.
- Do not eliminate fats completely, as they are essential for hormonal balance.
Common mistakes in sports nutrition
- Low calorie intake – Can lead to muscle loss and slower metabolism.
- Insufficient protein – Muscles cannot recover properly without enough protein.
- Excess simple carbohydrates – Sugar and baked goods can lead to weight gain.
- Dehydration – Even mild dehydration reduces endurance.
- Eating only after training – Can result in low energy levels during workouts.
Proper nutrition is the foundation for achieving sports goals. If you need personalised dietary recommendations, consult a professional sports nutritionist.