From training to recovery: Expert tips on nutrition for athletes | Health

Optimal athletic performance and effective recovery depend heavily on a well-planned nutrition strategy that balances carbohydrates, protein, and fat to meet energy needs and support muscle repair and growth. Research shows that athletes should aim to get 45-65% of their diet from carbohydrates, 10-30% protein, and 25-35% fat.

In an interview with HT Lifestyle, Simrat Kathuria, nutritionist and founder of The Diet Xperts, said, “Carbohydrates, especially complex carbohydrates from whole grains, fruits and vegetables, are the main source of energy during high-intensity activities and provide steady energy and necessary nutrients. Protein is essential for muscle development, maintenance and repair and lean foods like meat, poultry, fish, eggs, legumes and soy are key. Healthy fats, which are often misunderstood, are essential for energy production, nutrient absorption and overall health and recommended foods include avocado, nuts, seeds and oily fish.”

She adds: “Hydration is equally important, with athletes need to drink plenty of fluids before, during and after exercise to prevent dehydration. Timing of nutrition is also important, with a balanced meal three hours before exercise and a snack one to two hours before to refuel. Consuming recovery meals within 30 minutes and one to two hours after exercise will help restore glycogen, repair muscles 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 an individualized nutrition plan tailored to an athlete’s specific goals, taking into account factors such as age, gender, body composition and training regime.”

Health coach and fitness influencer Shivam Dubey shares his expertise by recommending:

1. Macro Total: Athletes need more macronutrients due to increased physical activity, but the ratios vary by sport. For example, sprinters should consume 55% carbohydrates, 25% protein, and 20% fat. Their meals might include oatmeal with berries, chicken quinoa salad, and salmon with sweet potato.
2. Nutrition before and after: Before exercise, choose easily digestible protein and carbohydrates like eggs and rice – a soccer player could eat scrambled eggs and rice two hours before a match, and after the match, a whey protein shake with a banana will help replenish glycogen and aid muscle recovery.
3. Hydration: To maintain performance, we recommend drinking 400-800ml of water two hours before the match, sipping water or a sports drink every 20 minutes during the match, and re-hydrate with water, electrolytes and carbohydrates after the match.
4. Vitamins and Minerals: It is especially important for athletes to meet the RDAs for all vitamins and minerals. For example, the RDA for vitamin C is 80 mg, so an athlete could eat one guava a day to ensure this. Similarly, athletes should strive to meet the RDAs for required micronutrients.
5. Ergogenic Aids: Even a 1-2% performance increase can have a big impact on an athlete. Supplements such as caffeine and creatine can increase performance by 3-5%. Athletes should try scientifically backed, WADA approved supplements to improve their performance.