Sports & fitness
Fuel the work. Recover stronger.
Whether you lift, run, play cricket or football, or train for your first 5K, what you eat shapes how you perform and recover. Here's what the research says, translated into real meals.
Daily targets
How much do you need?
Based on the joint position of the American College of Sports Medicine, Academy of Nutrition and Dietetics and Dietitians of Canada (2016), and the International Society of Sports Nutrition.
| Training load | Example | Carbs per day |
|---|---|---|
| Light | Low-intensity or skill-based activity, yoga, walking | 3 to 5 g/kg (180 to 300 g) |
| Moderate | About 1 hour of exercise a day | 5 to 7 g/kg (300 to 420 g) |
| High | 1 to 3 hours of moderate to high-intensity training a day | 6 to 10 g/kg (360 to 600 g) |
| Very high | More than 4 to 5 hours a day, e.g. ultra-endurance | 8 to 12 g/kg (480 to 720 g) |
Protein
Higher end when building muscle or losing fat. Spread it out: about 20 to 40 g (or 0.25 to 0.4 g/kg) every 3 to 4 hours.
Fat
Supports hormones and absorption of vitamins A, D, E and K. Avoid going below 20% for long periods.
Rehydration
Weigh yourself before and after training. Replace each kilogram lost with 1.25 to 1.5 litres of fluid over the next few hours.
Long sessions
For exercise lasting more than about an hour. Up to 90 g/hour for events longer than 2.5 hours, if your gut is trained for it.
Timing
Before, during & after
Before
1 to 4 hours before training
- 1 to 4 g/kg of carbs, depending on how long before and how hard you'll train
- Moderate protein; go easy on fat and fibre if your stomach is sensitive
- Early morning? A banana or 2 dates 30 to 60 minutes before
- Drink about 5 to 7 ml/kg of fluid around 4 hours before
During
Only needed for longer sessions
- Under 1 hour: water is usually enough
- 1 to 2.5 hours: 30 to 60 g of carbs an hour (sports drink, dates, banana)
- Heavy sweaters: add electrolytes
- Sip regularly; don't wait until you're thirsty
After
Within about 2 hours
- 0.25 to 0.4 g/kg of protein (about 20 to 40 g)
- Carbs to refill glycogen, especially if you train again within 24 hours
- Fluids and a pinch of salt to rehydrate
- A balanced meal works just as well as a shake
Real food
Snacks from your kitchen
No fancy products needed. These everyday foods do the job.
Pre-workout
Post-workout
Supplements
Food first, then evidence
Most people get what they need from a well-planned diet. A few supplements have strong evidence for specific goals. Always check for third-party testing and talk to a professional before you start.
Creatine monohydrate
One of the most researched supplements. Typically 3 to 5 g a day supports strength, power and muscle gain. Some water-weight gain is normal.
Caffeine
About 3 to 6 mg/kg taken 30 to 60 minutes before exercise can improve endurance and power. Avoid it late in the day if it affects your sleep.
Protein powder
A convenient way to hit protein targets, but not essential. Whey, milk, eggs, chicken, daal and yoghurt all work.
Vitamin D & iron
Deficiencies are common and affect energy and performance. Only supplement if blood tests show you need it.
What to skip
"Fat burners", detox products and anything promising rapid results. They are often unregulated and some contain banned or harmful ingredients.
Training while fasting
Ramadan training tips
- Train lightly about 1 to 2 hours after iftar, or just before iftar if it's a short, low-intensity session
- Make sehri slow-release: oats, eggs, yoghurt, whole grains and fruit
- Spread 8 to 10 glasses of fluid between iftar and sehri
- Reduce intensity and volume; focus on maintaining, not breaking records
- Include protein at both iftar and sehri to protect muscle
Work with me
Sports & performance coaching
For gym-goers, runners, team-sport players and active people who want a plan matched to their training.