Sports nutrition is a subject for countless posts. You may wonder what to eat, what to avoid and which lunches or dinners suit athletes. But should every athlete follow the same diet?
Nutrition should always be adapted to the individual to support performance. There are no miracle foods or diets for a sport. Anyone claiming otherwise may be imaginative or keen to sell something. What we can offer are general tips to consider.
What should an athlete’s diet look like?
It is hard to say what, how, how much or when someone should eat without knowing them. This is not about universal lists of good and bad foods. A diet labelled for weight loss, muscle gain, runners or triathletes does not automatically fit everyone in that category. Even your own diet will need to change over time.
Nutrition applies to the individual athlete. Countless variables interact: genes, metabolism, hormones, body composition, fitness, adaptation, rest, motivation, stress, tolerance, allergies and tastes. Cooking skills, shopping, habits, work, beliefs about food and finances matter too. All influence an athlete’s nutrition.
Which foods belong in a sports diet?
An athlete’s daily diet depends on personal circumstances. However useful bananas are as a source of potassium and magnesium, including them makes little sense if you cannot stand them.
The best sports diet is manageable, suits your needs and tastes, and supports the performance you seek. Nutrition needs to fit each person at each moment.
Aim for an eating plan with plenty of variety, providing appropriate macro- and micronutrients. Pay attention to:
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Protein:
Found in meat, fish, eggs, dairy and pulses, among other foods. Protein supports muscle repair and countless other processes, including immunity and the production of oxygen-transport proteins. -
Carbohydrates:
Grains such as wheat, barley, bulgur, rice, rye and maize provide energy for mental tasks at work and physical effort in training. -
Fats:
Prioritise unsaturated fats within an appropriate overall intake. Oily fish such as tuna, salmon and mackerel, plus avocado, olive oil and nuts, are useful sources. Fat supports fullness and vital functions. Omega-3 and omega-6 fatty acids participate in inflammatory regulation, though they are not interchangeable or a guaranteed treatment for exercise-related inflammation. -
Water:
The body’s chemical processes depend on an aqueous environment. Too little water inside or outside cells affects function. Drink appropriately without forcing excessive amounts. Good hydration matters in sport. -
Minerals:
Athletes lose electrolytes through sweat, mainly sodium and chloride. A varied diet, including fruit and vegetables, contributes minerals; additional replacement depends on losses. -
Vitamins:
Vitamins are essential for many processes, and foods containing antioxidant compounds contribute to a varied diet. Include fruit and vegetables of different colours, as pigments often accompany different plant compounds.
So are there no sport-specific diets?
Individualisation, individualisation, individualisation.
That is the key point to remember.
No diet works for every cyclist, no menu suits every runner, and no nutritional plan magically adds 30 kg to everyone’s deadlift in the next WOD.
Still, here are some general suggestions to consider for different sports:
Nutrition for runners
Running involves repeated impact.
- Consider body weight and fat levels in context. Reducing excess load while preserving muscle may reduce joint loading, but weight loss is not appropriate for every runner.
- Allow enough digestion time for pre-workout meals. Running can feel different from sitting on a bike.
- Practise race fuelling at the intensity and pace you expect to maintain.
- Race day is not the time to try something new.
- During recovery, include appropriate unsaturated-fat sources such as hummus, salmon, avocado, nuts and extra virgin olive oil as part of a balanced diet.
One pre-workout option to test is 8-grain cereal porridge with honey, milk or a plant drink, 30–40 minutes beforehand, if you tolerate it well.
Nutrition for CrossFit
This sport demands intensity, strength and technique.
- Pay attention to protein intake. The original article gives 2 g per kilogram per day as an example: 160 g for an 80 kg athlete. This is an illustrative target, not a requirement for every participant.
- But do not focus only on protein. Depending on session intensity and duration, carbohydrates during training may be useful. Hydrate appropriately and include fats for normal body functions.
A post-workout smoothie can work well: water (or milk for carbohydrate and protein), ice, protein powder, fruit and nuts. Try this apple, almond and cinnamon smoothie, with extra protein if needed after a demanding WOD.
Nutrition for boxing
One of the most demanding sports we work with, involving the whole body. Dietary variety helps supply its many needs.
- Carbohydrates for intense training.
- Protein to support muscle-tissue repair.
- Fats for normal body functions and inflammatory regulation.
- Antioxidant-rich foods as part of a varied diet.
One meal idea for a boxer: pinto bean, tuna, avocado and mango wrap.
Nutrition for Bikram yoga
Take dehydration seriously. Sweating cools you but also removes fluid. The body’s chemical reactions need water, so fluid balance matters, particularly in the heat.
A pre-yoga drink to try: blueberry and soya smoothie.
Nutrition for swimming
– Swimming is commonly described as a 0-impact sport because water supports the body, though it still loads muscles and joints. It can be demanding, making recovery important for energy throughout the day.
– Maintain appropriate hydration. Being in the pool can hide sweating, but it still occurs. Plan drinks and food around your session.
For example, take a puffed quinoa and millet bar with peanut butter, milk and a little chocolate protein powder.
One final suggestion:
Do not rush towards the finish. Think a little less about being a finisher and more about being a starter: begin things that excite you each morning for the experience itself, not only the end result.
Whatever you do, enjoy the process.
If you want an online nutritionist to design a personalised diet, we can help. Visit our page about the online sports nutritionist service and plans.
