Food plays a big role in everyday life – but it has an even bigger impact on our performance and training. Think of food as fuel for a car: if the tank is empty, the car won’t run properly. Our bodies are the same.
The main types of “fuel” that we use are carbohydrates, protein and fat. These help us with energy, recovery, strength and overall performance. Every person is working at a different level and has different goals, so it’s always helpful to work with a sports dietitian to optimise our performance nutrition.
Carbohydrates
Carbohydrates, or “carbs”, are the body’s preferred source of energy. When eaten, the body breaks them down into glucose (sugar), which is either used immediately for energy or stored in the muscles and liver for later use.
There are two main types, simple carbs and complex carbs.
Simple Carbs
These are digested quickly and provide rapid energy, useful just before or during exercise.
Examples: fruit, crumpets, toast, jam/honey, sports drinks or gels.
Timing: within 30 minutes before exercise or during sessions lasting longer than 90 minutes.
Complex Carbs
These are digested more slowly to maintain energy over a longer amount of time.
Examples: wholegrains, vegetables, legumes
Timing: the night before training or more than 2 hours before training.
If we don’t eat enough carbs while training, our bodies start to use protein for energy, which may lead to muscle breakdown instead of muscle building. You may feel fatigued, tired and are likely unable to hit performance targets. If you are unsure about how much you need or the best food options, get in touch with one of our sports dietitians for more individualised support.
Protein
Protein helps to build, repair and maintain muscle, keeping us strong. When we exercise, our muscle tissue breaks down before building back stronger. Protein helps this process by providing essential amino acids to repair and rebuild new muscle proteins and stronger muscle fibres. Protein also helps with post-exercise recovery, fullness and appetite.
For the best results, you should:
- Aim to spread protein across the day (20-40g at least 4 times daily)
- Consume protein pre- and post-training
- Have a daily intake around 1.5-2.0g/kg body weight – depending on training load and goals.
Good sources of protein include meat, dairy, legumes, tofu, eggs and protein supplements (if required).
If you’re working toward strength or body composition goals, personalised guidance can make a big difference. Learn more about our sports nutrition services.
Fat
Fat is also important for sports performance, energy and wellbeing but the type, amount and timing matter.
Healthy Fats (unsaturated) are found in avocado, nuts, seeds, olive oil and oily fish. These support energy, heart health, hormone balance and vitamin absorption. Omega-3 fats in fish may also help with cognitive health and reduced inflammation.
Other types of fats (saturated and trans fats) are found in animal products like butter, cheese and fatty meats or processed and fried foods. Overtime these may contribute to harmful effects on the heart and overall health.
Low-fat choices are recommended before and during training to ensure maximum carb absorption and minimal digestive discomfort.
Each macronutrient – carbs, protein and fat – has a crucial role in supporting sports performance. Together they support energy, strength, recovery, hormones and overall health.
It is important to remember, every person is working at a different level, playing different sports and has different goals. For the best results, work with one of our sports dietitians to create an individualised plan, working with you towards your goals.