Performance Nutrition

Nutrition for athletes and active people.

Performance Nutrition Principles

Fuel performance, optimize recovery, support adaptation.

Unlike general fitness nutrition, performance nutrition prioritizes:

1. Training quality over appearance
2. Recovery between sessions
3. Adaptation to training stress
4. Competition performance

Energy Systems

Understanding how your body produces energy during different activities:

Implication: Different sports need different nutritional strategies.

Sport-Specific Nutrition

Strength Sports (Powerlifting, Olympic Lifting)

Energy system: Primarily phosphagen

Nutritional priorities:

1. Adequate calories: Support strength gains
2. Protein: 0.8-1g/lb bodyweight
3. Carbs: 2-3g/lb for energy and recovery
4. Creatine: 5g daily (proven supplement)

Timing:

• Pre-training: Carbs 1-2 hours before
• Post-training: Carbs + protein within 2 hours
• Overall: Eat enough to support training

Weight class athletes: Time cuts carefully, don't compromise training

Bodybuilding/Physique

Goals: Maximize muscle, minimize fat

Nutritional priorities:

1. Periodization: Bulk and cut phases
2. Protein: 1g/lb bodyweight (minimum)
3. Carbs: Higher during bulk (2-3g/lb), lower during cut
4. Nutrient timing: Pre/post workout important for max gains

Off-season (bulk):

• Surplus: 200-300 calories
• Higher carbs for training volume

Contest prep (cut):

• Deficit: -500 calories
• Very high protein (1-1.2g/lb)
• Strategic refeeds

CrossFit/HIIT

Energy systems: All three, emphasis on glycolytic

Nutritional priorities:

1. Carbs: 2-4g/lb (high training volume)
2. Protein: 0.8-1g/lb
3. Hydration: Critical with high sweat rates
4. Electrolytes: Sodium, potassium

Training day:

• Pre-WOD: Carbs 1-2 hours before
• Intra-WOD: Electrolyte drink for long sessions
• Post-WOD: Carbs + protein immediately

Recovery: Prioritize sleep and calories (don't under-eat)

Endurance (Running, Cycling, Triathlon)

Energy system: Primarily oxidative

Nutritional priorities:

1. Carbs: 3-5g/lb (up to 7g/lb for ultra-endurance)
2. Protein: 0.6-0.8g/lb (lower than strength sports)
3. Fat: 0.4-0.5g/lb (energy source at lower intensities)
4. Hydration: Plan fluid intake for long efforts

Training nutrition:

• <60 min: Water only
• 60-90 min: 30-60g carbs/hour
• 90+ min: 60-90g carbs/hour + electrolytes

Race day: Practice nutrition strategy in training (don't experiment on race day)

Team Sports (Soccer, Basketball, Football)

Energy systems: Mixed, depends on position

Nutritional priorities:

1. Carbs: 2-4g/lb for glycogen
2. Protein: 0.8-1g/lb
3. Hydration: Critical for performance
4. Game day: Easily digestible carbs pre-game

In-season vs off-season:

• In-season: Maintain weight, fuel performance
• Off-season: Build muscle, increase strength

Combat Sports (MMA, Boxing, Wrestling)

Unique challenge: Weight cuts

Training phase:

• Adequate calories for performance
• Protein: 1g/lb
• Carbs: 2-3g/lb

Weight cut (if necessary):

• Gradual fat loss to ~5-10 lbs above weight class
• Water/sodium manipulation last 24-48 hours
• Don't chronically under-eat (performance and health suffer)

Post-weigh-in:

• Rehydrate: electrolyte drinks
• Easily digestible carbs
• Moderate protein

Macros for Athletes

Protein for Athletes

General recommendation: 0.7-1g/lb bodyweight

By sport type:

Protein timing for athletes:

• Pre-training: 20-30g (1-2 hours before)
• Post-training: 20-40g (within 2 hours)
• Throughout day: Spread remaining evenly

Carbs for Athletes

The performance macro. Don't fear carbs if training hard.

By activity level:

By sport:

Carb timing matters more for athletes:

• Before training: Fuel the session
• After training: Replenish glycogen
• Between sessions <8 hours: Prioritize fast carbs

Fats for Athletes

Minimum: 0.3-0.4g/lb bodyweight

Higher fat works for:

• Ultra-endurance (fat adaptation)
• Low-intensity training
• Off-season

Lower fat might be needed when:

• Very high carb requirements
• Total calories need to be high (carbs less filling than fat)

Pre-Workout Nutrition

Goals

1. Top off glycogen stores
2. Provide readily available energy
3. Minimize GI distress

Timing and Content

3-4 hours before:

• Full meal
• Moderate protein (20-40g)
• Higher carbs (50-100g)
• Lower fat (easier to digest)

1-2 hours before:

• Small meal/snack
• Low protein (10-20g)
• Moderate carbs (30-50g)
• Very low fat

30-60 minutes before:

• Quick carbs (15-30g)
• Minimal protein
• No fat
• Examples: Banana, sports drink, energy gel

<30 minutes or fasted:

• Nothing, or
• Sip sports drink during warmup

Pre-Workout Examples

3-4 hours:

• Chicken breast, rice, vegetables
• Oatmeal with protein powder and berries
• Turkey sandwich on whole grain bread

1-2 hours:

• Greek yogurt with granola
• Banana with peanut butter
• Rice cake with honey and protein shake

30-60 min:

• Banana
• Sports drink
• Energy gel
• White bread with jam

Intra-Workout Nutrition

When Needed

Not necessary for:

• Sessions <60 minutes
• Low-intensity work

Beneficial for:

• Endurance sessions >60 minutes
• Multiple training sessions per day
• Very high-intensity work >90 minutes

What to Consume

Carbohydrates:

• 30-60g per hour for most
• 60-90g per hour for ultra-endurance
• Multiple carb sources (glucose + fructose) for high rates

Electrolytes:

• Sodium: 500-700mg per liter
• Potassium: 100-200mg per liter

Forms:

• Sports drinks
• Energy gels
• Energy chews
• Bananas (real food for lower intensity)

Practice in Training

Never try new nutrition on race/game day.

Test:

• What settles well
• What gives energy without GI distress
• Timing and amounts

Post-Workout Nutrition

The Anabolic Window (Revised)

Old thinking: Must eat within 30 minutes

Current science:

• Window is 2-4+ hours
• Longer if you ate pre-workout
• More important for multiple daily sessions

Post-Workout Goals

1. Replenish glycogen
2. Provide protein for muscle repair
3. Rehydrate
4. Reduce muscle breakdown

Post-Workout Macros

Protein: 20-40g

Carbs: Depends on sport and timing of next session

Carb:Protein ratio:

• Endurance: 3:1 or 4:1
• Strength: 2:1 or 1:1

Post-Workout Examples

Endurance athlete (training again tomorrow):

• Chocolate milk
• Protein shake + 2 bananas
• Rice bowl with chicken and vegetables

Strength athlete:

• Protein shake + granola bar
• Chicken and rice
• Greek yogurt with berries and honey

Two sessions per day:

• Immediately: Fast carbs + protein (shake + banana)
• 2 hours later: Full meal (chicken, rice, vegetables)

Hydration for Performance

Why Hydration Matters

Performance declines at just 2% dehydration:

• Reduced endurance
• Decreased strength
• Impaired decision-making
• Increased perceived effort
• Reduced recovery

How Much Water

Baseline:

• Half bodyweight in ounces (e.g., 180 lbs = 90 oz)

Add for training:

• 16-24 oz per hour of exercise
• More in heat
• More if high sweat rate

Sweat test:

1. Weigh before training (naked)
2. Train for 1 hour (no drinking)
3. Weigh after (naked)
4. Difference in pounds × 16 = oz of sweat per hour

Replace 100-150% of sweat losses

Electrolytes

Why they matter:

• Sodium: Fluid balance, nerve signals
• Potassium: Muscle contractions
• Magnesium: Energy production

When to supplement:

• Training >60 minutes
• Hot conditions
• High sweat rate
• Cramping issues

How much sodium:

• 500-700mg per liter of fluid
• More if heavy sweater or hot conditions

Sources:

• Sports drinks
• Electrolyte tablets
• Salt in water (¼ tsp per liter)

Hydration Strategy

Daily:

• Sip throughout day
• Monitor urine color (pale yellow)

Pre-training:

• 16-20 oz 2-3 hours before
• 8-10 oz 15 minutes before

During training:

• 6-12 oz every 15-20 minutes
• More in heat

Post-training:

• 16-24 oz per pound lost

Supplements for Performance

Tier 1: Proven and Recommended

Tier 2: Potentially Helpful

Tier 3: Limited Evidence

• BCAAs (unnecessary if adequate protein)
• Glutamine
• Most testosterone boosters
• Fat burners
• Most pre-workouts (just caffeine + marketing)

Creatine for Athletes

Most studied, most effective supplement

Benefits:

• 5-15% strength increase
• Faster recovery between sets
• Increased muscle mass
• Cognitive benefits

Dosing:

• 5g daily (maintenance)
• Optional: 20g/day for 5-7 days (loading)

Forms: Creatine monohydrate (cheapest, most studied)

When: Timing doesn't matter, just take daily

Note: Expect 2-5 lbs water weight gain (not fat)

Caffeine for Performance

Benefits:

• Increased endurance (2-4%)
• Improved power output
• Enhanced focus
• Reduced perceived exertion

Dosing:

• 3-6mg per kg bodyweight
• 180 lb person: 200-400mg

Timing: 30-60 minutes pre-training

Sources:

• Coffee (~100mg per 8 oz)
• Pre-workout supplements
• Caffeine pills (precise dosing)

Tolerance: Cycle 1 week off every 6-8 weeks

Recovery Nutrition

Recovery is Performance

You don't get fitter during training. You get fitter during recovery.

Recovery Priorities

1. Sleep: 7-9 hours (most important)
2. Calories: Adequate total intake
3. Protein: Consistent throughout day
4. Carbs: Replenish glycogen
5. Hydration: Replace fluids

Anti-Inflammatory Foods

Include regularly:

• Fatty fish (omega-3s)
• Berries (antioxidants)
• Leafy greens
• Tart cherry juice (specifically shown to help recovery)
• Turmeric
• Ginger

Limit:

• Excessive processed foods
• Trans fats
• Excessive alcohol

NSAIDs and Recovery

Ibuprofen, aspirin, etc. may impair adaptation

Recent research suggests:

• NSAIDs may reduce muscle protein synthesis
• May impair long-term adaptation
• Use sparingly, not chronically

Better for recovery:

• Sleep
• Nutrition
• Active recovery
• Massage/foam rolling

Competition Day Nutrition

Week Before

Goal: Top off glycogen without gaining fat

Carb loading (if endurance event >90 min):

• Days 4-7 before: Moderate carbs
• Days 1-3 before: High carbs (4-5g/lb)
• Reduce training volume

For most sports:

• Just eat normally
• Don't try anything new
• Stay hydrated

Day Before

• Familiar foods only
• Moderate fiber (avoid GI issues)
• Adequate carbs
• Well hydrated
• Early, light dinner

Morning of Competition

Timing: 2-4 hours before

Content:

• Familiar foods
• Easily digestible
• Higher carbs
• Moderate protein
• Low fat
• Low fiber

Examples:

• Toast with jam + egg whites
• Oatmeal with banana
• Bagel with peanut butter
• Rice with chicken (if early enough)

Pre-Event (1 hour before)

If needed:

• Banana
• Sports drink
• Energy gel
• Sip on fluids

During Event

Follow practiced strategy:

• <60 min: Water
• 60-90 min: 30-60g carbs/hour

• 90 min: 60-90g carbs/hour + electrolytes

Post-Event Recovery

Immediately:

• Rehydrate
• Fast carbs + protein
• Sodium

Hours after:

• Full meal
• Celebrate appropriately

Common Performance Nutrition Mistakes

1. Under-eating: Can't perform well on insufficient fuel
2. Low carb for high-intensity training: Recipe for poor performance
3. Ignoring hydration: Easy performance gains from proper hydration
4. Experimenting on game day: Only use proven strategies
5. Not practicing nutrition: Test everything in training
6. Over-reliance on supplements: Food first, supplements fill gaps
7. Neglecting recovery nutrition: This is when adaptation happens
8. Copying pros: Their needs (and often drug use) don't apply to you

Key Takeaways

1. Fuel your training: Don't under-eat if performance matters
2. Carbs are not the enemy: High-intensity training requires carbs
3. Protein still matters: 0.7-1g/lb for most athletes
4. Time nutrients around training: Pre/post workout nutrition helps
5. Hydration is critical: Practice your hydration strategy
6. Practice everything: Never experiment on competition day
7. Creatine and caffeine: Only supplements worth attention for most
8. Recovery is part of performance: Sleep, food, manage stress

Match nutrition to your training demands, practice your strategies, and fuel performance.