SPORTS NUTRITION FOR ATHLETES

Nutrition plays a crucial role in an athlete’s health and performance, with fuelling at its core. Understanding what to eat before, during, and after training or competition can optimize adaptations, regardless of your goals, whether it is improving body composition, enhancing performance, or fuelling for competition. Since an athlete’s needs are highly individualized, nutrition strategies should be tailored accordingly. 

Some athletes prefer to eat a larger meal the night before competition and a small breakfast two hours prior to the event, while others may opt for a bigger breakfast three to four hours before. Regardless of the approach, experimenting with different methods is key to developing an individualized plan, which should also include a focus on proper hydration.

Finding out what works best for the athlete Is key in our role.

A balanced diet that includes the right amounts of carbohydrates, protein, and fats, along with plenty of colourful fruits and vegetables, is fundamental to proper nutrition. Carbohydrates are the primary fuel for most sports, needed both before training and for refuelling afterward, while protein supports muscle development and repair during recovery. Meal's rich in anti-inflammatory foods, such as fruits and vegetables, are also beneficial for injury prevention. The use of supplements is not necessary, as they can complicate maintaining a well-rounded diet. Any use of supplements should be carefully reviewed with Informed Sport or similar programs.

Over the past few years, I have worked with several adolescent athletes with various goals, ranging from improving energy intake for a junior tennis player, now based at the renowned Ferrero Tennis Academy in Spain, to helping an U19 Bath rugby player increase lean muscle mass. My experience also includes supporting coaches aiming for weight loss, as well as helping a master’s tennis player, dealing with muscle cramps. Whatever your performance goals, I look forward to facilitating your journey.