Top athletic performance and effective recovery depend heavily on a well-planned nutrition strategy, where a balance of carbohydrates, protein and fat is essential to meet energy needs and support muscle repair and growth. Research suggests that athletes should consume 45-65% of their diet from carbohydrates, 10-30% from protein and 25-35% from fat.
In an interview with HT Lifestyle, Simrat Kathuria, dietitian and founder of The Diet Experts, explained, “Carbohydrates, especially complex carbohydrates from whole grains, fruits and vegetables, are the main energy source for high-intensity activities, providing steady energy and essential nutrients. Proteins are important for muscle growth, maintenance and repair, while lean sources such as meat, poultry, fish, eggs, legumes and soy are crucial. Healthy fats, often misunderstood, are essential for energy production, nutrient absorption and overall health, for which sources such as avocado, nuts, seeds and fatty fish are recommended.”
He added, “Hydration is equally important, consuming adequate fluids before, during and after workouts is essential to prevent dehydration. Timing of nutrient intake also matters, requiring a balanced meal 3 hours before exercise and a snack 1-2 hours before for energy. After exercise, recovery foods consumed within 30 minutes and again 1-2 hours later help restore glycogen, repair muscle and promote growth. Adequate rest and recovery allows the body to adapt to the demands of training. Importantly, consulting a sports dietitian can help develop a personalised nutrition plan tailored to the athlete’s specific goals, considering factors such as age, gender, body composition and training regime.”
Offering his expertise, health coach and fitness influencer Shivam Dube recommends –
- Total Macros: Athletes require a higher macronutrient intake due to increased physical activity, the proportions of which vary according to the sport. For example, sprinters may consume 55% carbohydrates, 25% protein and 20% fat. Their meals may include oatmeal with berries, chicken quinoa salad and salmon with sweet potatoes.
- Pre and post operative nutrition: For pre-workout, choose easily digestible proteins and carbohydrates like eggs and rice. A footballer can eat scrambled eggs with rice 2 hours before the match. After the game, a whey protein shake with banana helps replenish glycogen and aid muscle recovery.
- Hydration: To maintain performance, it is recommended to drink 400-800 ml of water 2 hours before the game. Drink water or sports drinks every 20 minutes during the game and hydrate yourself with water, electrolytes and carbohydrates after the game.
- vitamins and minerals: It is especially important for athletes to meet the RDA for all vitamins and minerals. For example the RDA for vitamin C is 80 mg, so an athlete can eat 1 guava a day to ensure this. Similarly athletes should try to meet the RDA for all essential micronutrients.
- Ergogenic aids: Even a 1-2% performance increase can be significant for athletes. Supplements such as caffeine and creatine can improve performance by 3-5%. Athletes should try scientifically-backed, WADA-approved supplements for improved performance.
