SPORTS NUTRITION

F U N D A M E N TA L S T O I M P R O V E
PERFORMANCE
Evidence-based sport science and
medicine guidance for developing athletes
 These resources have been compiled based on the expertise and experiences of practitioners working with
our GB Olympic and Paralympic programmes, across the Home Country Sports Institutes, together with other
expert opinions and current literature findings.

The aim is to bring the most appropriate and useful knowledge being applied at the top end of British sports to
the athletes, parents and coaches who are currently at an earlier stage of their development journeys.

We are confident that if this guidance is followed from an early point in an athlete’s career, as well as by those
supporting them, positive habits will be formed that will actively contribute to the athlete achieving a great deal
of success, both in and out of competitive sport.

This sports nutrition fundamentals resource aims to complement our other more practical resource titled ‘An
Athlete's Guide to Basic Food Prep and Cooking’, which is also freely available.

Editable and presentable versions of these resources are available on a case-by-case basis;
if you’d like to request these please email us at [email protected].

Lauren Delany, MSc, BSc, RD, SENr (Performance Nutritionist / Dietitian) &
Dr Ben Holliss, PhD (Senior Performance Pathways Scientist).
 Unleash the power of food
Food and fluids have a profound effect on the body, affecting all physiological processes, from the way the brain works through to how
muscles respond to training. Even small adjustments to nutrition can lead to significant changes in health, training and performance.

The concept of balance suggests there is no perfect diet. Unless medically justified, no foods need to be avoided all together, as everything can be
included in moderation. Athletes should focus on having a varied and balanced diet and a healthy relationship with food.

Optimum nutrition can:

Help maintain Enhance recovery Ensure sufficient Support the Support a healthy Support cognitive
consistent high from both training energy availability for achievement of immune system to function to optimise
levels of training and competition all physiological body mass and prevent illness and reaction times, focus,
and competition processes, and helps composition reduce duration and the learning of new
performances avoid non-functional associated with severity of symptoms skills and mood /
over-reaching optimal performance motivation

“
While there is no such thing as a magic diet or food, there are many ways in which eating well can allow athletes at all levels of performance to
achieve the specific goals of their training and competition programs. It makes no sense to train hard and ignore the benefits that follow from good
food choices.”
International Olympic Committee ‘Nutrition for Athletes’ 2012
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Food first pyramid

A ‘food first’ approach is always advised, whether you Nutrition goal 4:
are new to competitive sport or are an Olympic or A ‘food first’ approach means you can get everything that you need to fuel and recover
from exercise from food, at a fraction of the cost of a supplement, and with far less risk of
Paralympic champion! an anti-doping violation. Occasionally, additional nutrients may be needed as a
supplement e.g. vitamin D. Make sure to discuss these with your GP or coach and make
The impact of getting the nutrition basics right is far sure to source appropriately to reduce any risks to health and/or a doping violation.
greater than seeking quick-wins from performance
SUPPLEMENTS
enhancing supplements.
This approach to nutrition is represented by the Nutrition goal 3:
size of the segment in the ‘food first pyramid’. Adjusting meal timings and frequency in line with training schedules will help
to maximise energy levels and training quality, whilst optimising adaptations
and recovery.
MEAL
FREQUENCY/TIMING

Nutrition goal 2:
All of the required macro- & micro-nutrients the body requires for
health and performance will be consumed by ensuring a varied
diet containing all the major food groups, with plenty of fresh,
unprocessed foods, and adequate hydration.
MACRONUTRIENT &
M I C R O N U T R I E N T I N TA K E

Nutrition goal 1:
Ensure sufficient energy is consumed to maintain
body health and function, as well as training and
competition requirements.
T O TA L E N E R G Y I N TA K E
ENERGY
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Energy
Energy is obtained from the foods we eat and fluids we drink, and is measured in units of M A C R O N U T R I E N T S
kilocalories (kcal) or kilojoules (kJ). We all require energy to: Calories per gram (kcal/g)

Sustain organ health Perform daily tasks and

Digest and absorb the
and function (basal Grow and develop sustain training
food we consume Carbohydrates 4
metabolic rate) demands

Energy is only obtained from the ‘macronutrients’ carbohydrates, protein, fat and alcohol, but
‘micronutrients’ e.g. vitamins and minerals, are essential to generate usable energy. Proteins 4
Determining how much energy is needed is difficult, as it is dictated by many factors, such as:

General daily activity Fats 9

Muscle mass and bone Exercise intensity
Basal metabolic rate levels (e.g. cleaning /
mass and duration
gardening / walking)

Alcohol 7
Energy requirements vary greatly from person to person and will naturally vary from day to day
depending on training and activity levels. Therefore, there is no one kcal intake suitable for all
individuals.
There is also no one daily energy intake for an individual e.g. a double training session on a Not all macronutrients provide the same amount of
Monday & Wednesday requires a greater energy intake than a single training session on a calories per gram of food.
Tuesday and a rest day on a Sunday.
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Energy & body mass

Energy balance = energy Intake – energy expenditure

E N E R G Y B A L A N C E A N D S TA B L E B O D Y M A S S ENERGY IMBALANCE CHANGING BODY MASS

Energy Energy
Energy Energy expenditure intake Energy
intake expenditure Energy
intake expenditure

If looking to remain at the current weight, the correct amount of When energy intake exceeds When energy intake is less
energy is being consumed. energy expenditure, body than energy expenditure, body
mass increases. mass decreases.

Energy intake: all food and drink consumed.

Energy expenditure: basal metabolic rate, training and competition demands, activities of daily living, and the energy required to digest food.

Note that body mass can fluctuate daily due to changes in hydration, muscle fuelling, gut weight and in females, the menstrual cycle.
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Low energy availability

When energy intake is less than the energy needed by the body, an energy deficit is created
and there is a low energy availability

• If this is done in a controlled, nutritionally planned manner, for a performance goal, this will
result in a safe and effective reduction in body mass.

• HOWEVER, if this is done inadvertently, over prolonged periods, without appropriate nutrition
planning, this will result in low energy availability & compromised diet quality, which can
have a number of potentially serious health and performance implications.

There are three main situations where low energy availability may arise:

Inadvertent: an increase in Intentional: restricted eating Disordered eating or

training volume / intensity for weight control or loss of eating disorders.
without dietary adjustments body fat.
and/or unintentional
reduction in energy intake
e.g. loss of appetite or
awareness of energy
requirements.
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Low energy availability

Signs and symptoms of short-term Signs and symptoms of prolonged
energy deficiency: energy deficiency:
• Low energy levels • Decline in performance / training
• Poor mood and concentration • Difficulty focusing
• Increased risk of injury • Bone related injury(s)
• Increased risk of illness • Repeated and / or prolonged illness
periods
• Loss of menstrual cycle in females
• Reduction in body mass

In addition, prolonged energy deficiency in athletes can be described as a condition called

Relative Energy Deficiency in Sport (RED-S), and there are some potentially serious
consequences for both short and long-term health; see the BASEM Health4Performance
resource for some useful guidance on RED-S: http://health4performance.co.uk/.

Please also see our RECOVERY STRATEGIES and MINIMISING YOUR RISK OF ILLNESS
resources.
PERFORMANCE
MEAL WHEEL
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Performance meal wheel

Eating a varied diet helps to ensure consumption of the daily amounts of Support: Fruit & vegetables
macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins Green Spinach, broccoli, kale, watercress, cabbage
and minerals) needed to achieve healthy bodily functions.
Orange Carrots, sweet potato, cantaloupe, mangoes, butternut squash
Each balanced meal ensures: 1/3 plate contains FUEL foods, 1/3 plate
Yellow Citrus fruits, peppers
contains RECOVER foods, 1/3 plate contains SUPPORT foods, and a fluid
source to HYDRATE Red Tomato, watermelon, pink grapefruit, red apples, red onions, pomegranates

Purple Berries, grapes, raisins, aubergine, plums, beetroot

White Onions, garlic, shallots, leeks, banana, cucumber, celery, mushrooms

Fuel: Carbohydrates
Whole-grains Cereal, pasta, rice, cous cous, quinoa, bulgar wheat

Potatoes Baked, new, mashed, steamed, boiled, sweet potato

Breads Bread, pita, rolls, wraps, English muffins, crumpets

Snacks Malt loaf, currant buns, oat bars, dried fruit, fruit & nut bars

Recover: Protein & healthy fats

Poultry Chicken, turkey

Red meat Beef, lamb, lean mince

Fish Cod, haddock, tuna, prawns, salmon, mackerel

Vegetarian Quorn, tofu, tempeh

alternatives
Milk & dairy Milk, yoghurts, milkshakes, cheese, cottage cheese

Beans & pulses Kidney beans, baked beans, lentils, chickpeas, edamame beans

Nuts & seeds Nuts, seeds, peanut butter

S P O R T S N U T R I T I O N F U N D A M E N T A L S

Fuel foods – carbohydrates

Carbohydrates are an important fuel source for both the muscles and brain. The higher the intensity and longer the duration of exercise, the more carbohydrates are
needed to maintain performance and prevent fatigue. Carbohydrate is stored in limited supplies as glycogen in the muscles and liver, enough for approx. 90 minutes
of moderate intensity exercise.

Carbohydrates come in various forms, including starches such as potatoes, pasta, bread, and simple sugars, such as sucrose found in sugar, lactose in milk
and fructose in many foods, including fruits and vegetables. Not all carbohydrates are equal in terms of nutrient profiles, rate of absorption in the gut and impact
on the body!

Dietary fibre is the edible parts of plants and is an essential nutrient for the normal functioning of the gut. Choose high fibre or ‘brown’ options away from
training (e.g. porridge, brown pasta, brown basmati rice). There may be times where low fibre options may be beneficial (e.g. during training and recovery
around competitions).

Due to the daily variance in energy requirements, rather than adopting a high carbohydrate intake everyday, a “smart” carbohydrate diet would instead be
recommended (i.e. adjusting carbohydrate intake on a day to day, session by session basis to match the demands of the training and competition programme).

Increase portion
size of these
foods before high
volume/ intensity
3-5g/kg 5-7g/kg 6-10g/kg 8-12g/kg training e.g. to
per day per day per day Per day half a plate

Decrease portion
size on a rest day
Training load: Low Training load: Moderate. Training intensity: High Training intensity: Very high or low intensity/
volume day
Low intensity, training taper or Moderate exercise programme Endurance programme e.g. 1- Extreme endurance e.g. at least
e.g. to quarter
skill based activities e.g. 1 hour per day 3 hours per day of mod-high 4-5 hours per day of mod-high of a plate
intensity exercise intensity exercise
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Fuel foods – carbohydrates

Type of Carbohydrate Description Examples Use for athletes

Nutrient-rich Foods and drinks that provide Breads, cereals and grains (pasta, Should form the basis of the athletes’ daily diet with
carbohydrates carbohydrate but also contain oats, rice, quinoa, couscous, quantity adjusted to training / competition demands.
other nutrients such as protein, wholegrains etc), starchy vegetables Provides additional fibre, essential fats, protein, vitamins
fibre, vitamins, minerals and (potato, squash etc), beans, pulses, and minerals.
antioxidants. lentils and low fat dairy products
(milk, yoghurt).

Nutrient-poor Foods and drinks that are All sugars (sucrose, glucose, These should not form a major part of an athlete’s daily
carbohydrates sources of carbohydrate but dextrose, honey, maple syrup etc), diet. However, as these options are quickly absorbed some
provide very little or no other refined grains e.g. white bread, Rice may be suitable carbohydrate sources in and around
nutrients. Krispies, full sugar fizzy drinks, training and competition.
energy drinks, carbohydrate gels and
drinks, sweets, lollies.

High-fat carbohydrate Foods that contain Cakes, crisps, chocolate, Foods that should only be consumed occasionally, and not
carbohydrate but are also high biscuits, pastries. before, during or after training and competition. Should be
in fat and often lacking in limited in athletes trying to manage their body mass.
vitamins, minerals and fibre.
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Recover foods - proteins

Recover foods play a key role in growth, repair and recovery of muscles, tissues and organs. Regular intake of recover foods throughout the
day in meals and snacks is important to provide the body with a regular supply of protein and other vital nutrients such as iron and
essential fats.

Protein is the major macronutrient involved in building and repairing muscle, bone and skin. Protein is made up of building blocks called
amino acids and the body is constantly in a state of building and breaking down muscle proteins. There are eight ‘essential amino acids’ that
cannot be synthesised in our bodies and can only be obtained from the diet.

Protein intake each day should be the same whether you are doing a gym session, conditioning training, or having a recovery day. This protein
should be spread out over the day in meals, snacks and before bed as well as before and after training. It is also beneficial to consume a slow
releasing protein before bed (e.g. milk, yoghurt or cottage cheese) as it stimulates muscle recovery over night.

1.6-2 2-2.5
20-30g
g/kg g/kg

Aim to have 1.6-2g/kg body weight of This might increase to 2.5g/kg body Protein should be spread out over the
protein per day e.g. a 70kg athlete weight if looking to gain weight and day in meals, snacks and before bed.
would aim for 112 – 140g daily support muscle growth, or to support Aim for a minimum of 20-30g per
muscle maintenance in times of injury portion (0.3g/kg body mass) protein
or weight loss every 3-4 hours
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Recover foods - proteins

Type of Protein 10 g protein 15 g protein 20 g protein 30g protein

Animal sources are 1 small breast (75 g) chicken or turkey breast 1 medium breast (112 g) chicken or turkey
‘complete proteins’ 3 slices (75 g) beef, lamb, pork breast
as they contain all 3 medium (180 g) eggs 4.5 slices (112 g) beef, lamb, pork
the “essential” 1 large fillet (150 g) fish 4.5 medium (270 g) eggs
amino acids, which 1 large tin (100 g) tinned fish 1 ½ large fillet (225 g) fish
are needed for 3 tbsp (150 g) prawns 1 ½ large tin (150 g) tinned fish
protein synthesis. 6 tbsp (200 g) Greek yoghurt 4.5 tbsp (225 g) prawns
1 pint (568 mL) milk 9 tbsp (300 g) Greek yoghurt
1 small tub (300 g) cottage cheese 1 ½ pint (852 mL) milk
1 large tub (450 g) cottage cheese

Plant. Most plant 50g nuts/ seeds Half a tin of beans 100 g Tempeh 180 g tempeh & 30 g peanuts
proteins have only 2 slices (200 g) (200 g) 150 g Quorn
some of the bread 150 g 170 g quorn & 100 g black beans
“essential” amino 1 large glass (200 edamame/soya
acids, so need to mL) soya milk beans 180g edamame bean & 100g quinoa & 30g
be combined in (fortified) 160 g tofu sunflower seeds
order to become a 6 tbsp (200 g) soya 180 g lentils
‘complete’ protein. yoghurt (fortified)
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Recover foods - healthy fats

Fats are important nutrients in the diet. Not only do they provide energy, but they are required for cell growth, producing hormones and the
absorption of fat soluble vitamins (A, D, E and K).

The type of fats consumed in the diet are important.

Aim to regularly include mono and poly-unsaturated fats in your diet Aim to limit the amount of saturated and trans fats in your diet as
to support health and recovery. Oily fish are a great source of they are found in energy dense food that are low in nutrition and
polyunsaturated fats called omega 3’s. These play an important role can increase your risk of long term health conditions. Choose low
in managing inflammation in the body, brain function and the fat options where possible e.g. extra-lean beef mince or low fat
development of your central nervous system. cheese, and remove visible fat on cuts of meat e.g. pork chop

Type of fat & sources in foods

Monounsaturated Polyunsaturated Saturated Trans

Avocados, olives, olive oil, Oily fish, corn oil, sesame oil, soya Processed meats like sausages, Fried foods, takeaways, snacks
rapeseed oil, almonds, cashews, oil and spreads made from these chorizo, salami, hot dogs; fatty like biscuits, cakes, pastries; hard
hazelnuts, peanuts, pistachios, oils; flaxseed, pine nuts, sesame meat; hard cheeses including
margarines.
spreads made from these nuts. seeds, chia seeds, sunflower cheddar; whole milk and cream;
seeds, walnuts. butter, lard, ghee, suet, palm oil,
coconut oil.
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Support foods - fruit & veg

This group includes all fruits and vegetables and are important to supply most of the micronutrients (vitamins, minerals, antioxidants,
phytonutrients) the body needs to function.

These foods support a range of functions in the body: recovery from training and competition, immune health, and brain function, to name a few.
Most athletes are well able to meet the recommended intakes for vitamins and minerals by eating a varied and balanced diet including a high
intake of fruit and vegetables.

80 g provides 1 portion of fruit / veg:

2 small fruit 1 medium fruit 1 slice large fruit Handful berries

e.g. kiwi, e.g. apple, e.g. melon, or grapes
satsuma, plum pear, banana pineapple

2 spears 3 tbsp 1 small bowl ¼ big tin beans

broccoli or cooked veg soup or salad
cauliflower 7+ portions every day.
Include a variety of
different colours.
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Support foods - fruit & veg

Practical tips to increase fruit and veg intake:

Eat a rainbow. The different Aim for 1 portion of green veg Frozen fruit and veg has equal Steaming vegetables
colours will provide different and 2 additional colours on nutritional benefit as fresh ensures they retain their
micronutrients every plate nutritional content

Increase fruit and veg intake in Smoothies and soups are a Try adding beans to stews, Tinned fruit and
times of illness, hard training, great way to increase fruit and extra veg to omelettes or vegetables can be just as
and increased stress veg intake having a bowl of soup with a nutritious as fresh options
main meal
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Hydration
Water has many important roles in the body and is required to maintain blood volume and
regulate body temperature.

Practical tips for staying hydrated:

Always carry a large Drink a large glass of Choose fluid options /

water bottle and refill water with each meal flavours that you like as
regularly you are more likely to
drink more

Set reminders on your Monitor urine; colour Rehydrate after training

phone to drink chart, smell, frequency, to replace fluid lost
throughout the day quantity through sweat
(see next page for details) (see next page for details)

Homemade isotonic sports drink:

OPTION 1: 200 mL ordinary fruit squash + 800 mL water + a pinch salt
OPTION 2: 500 mL fruit Juice e.g. pineapple juice + 500 mL water + a pinch salt

**Top tip: dissolve the pinch of salt in a small amount of warm water first before adding to you
drink**
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Understanding your hydration status

Your urine should be plentiful and its colour should be in the well hydrated zone. If not, start drinking immediately.

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
WELL HYDRATED DEHYDRATED

Why? When? How much? What to drink?

Fluid losses as low as 2% of body Start each training session fully Fluid requirements will be different Water is good, but not always the
weight can have a significant impact hydrated. Check the colour of your for each athlete. best choice for athletes.
on exercise performance. morning urine for a quick indication.
Negative effects of dehydration If your urine colour is greater than 7 Weigh yourself (ideally wearing Look for drinks which contain sodium
include: on the above chart, you are probably underwear only, to avoid confusion (salt), the major electrolyte, as this
dehydrated and need to increase from sweat soaked clothes) before helps the body retain the fluid you
• Fatigue your fluid intake immediately. If your and after training sessions. For each drink, thereby assisting hydration.
• Reduced concentration & urine is often dark, make sure you 1 kg lost in body weight replace with These are often called ‘isotonic’
reaction times increase your fluid intake in future. 1.5 kg of fluid (make sure you also sports drinks, and are usually
• Compromised immune system deduct the weight of any fluid / food effective for rehydration. See
• Reduced adaptation to training Rehydration is more effective when ingested during the session). previous slide for homemade recipe.
fluids are drunk over several hours,
rather than immediately after This is even more important when If in doubt, seek the advice of a
exercise all at once. training or competing in hot and qualified and experienced sports
humid environments. nutritionist.

Weight loss (kg) 0.25 0.5 0.75 1.0 1.25 1.5 1.75 2.0
Volume to drink (mL) 375 750 1125 1500 1875 2250 2625 3000
 TRAINING AND
COMPETITION NUTRITION
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Fuelling for training

Experiment on rest days, as they provide the opportunity to try new foods and recipes. Take advantage of the extra time to learn some new
cooking skills or batch cook for busy training days.

Pre-training nutrition: High fuel day: Moderate fuel day: Low fuel day:
• Adequate fuelling and hydration • Increase fuel foods to half the • Follow the performance meal • Follow the performance meal
at the start of training plate at meals pre- and post- wheel at main meals wheel at main meals
training, and increase fuel foods
• Avoid both hunger in pre- and post-training snacks • Include carbohydrates in pre- • Consider reducing the number of
and fullness with discomfort and post-training snacks, but snacks throughout the day, but
• Fuel and hydrate appropriately reduce carbohydrates in snacks keep protein intake consistent
• Minimise gastrointestinal during the training session away from training
distress by consuming foods low • Increase fruit and vegetable
in fat, fibre and spice • Include both protein and • Keep protein consistent intake
carbohydrates during recovery throughout the day
• Consume last meal 2-4 h prior to
the session, then top up fuel
levels 1-2 h before if needed
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Fuelling for competitions

24 h pre-competition day
What Examples

• Plan and practice your competition day nutrition and • Aim to consume 6-10 g carbohydrate per kg Low fibre carbohydrate options e.g.
fluid intake beforehand in training. of body weight in the 24 h before refined cereals like Rice Krispies or
competitions Cornflakes, low fibre cereal bars, white bread,
• If competing intensely for more than 1.5 h and there white rice, white pasta, fruit juice, honey,
• Spread this across 5-6 meals and snacks sugar, jam, rice pudding, scotch pancakes,
is limited ability to eat during the competition, it may
be beneficial to ‘carb-load’ for the 24 h pre- • Base all meals on carbohydrate sources rice cakes
competition.
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Fuelling for competitions

Competition day
Time What Examples
• Top up carbohydrate stores before competing. 2-4 h • Balanced meal (see Performance Meal Porridge with yoghurt, bircher muesli,
before Wheel) potato omelette, eggs and beans on
• Never try anything new on competition day, including
• Increase portion size of fuel foods toast, chicken with rice and vegetables,
supplements.
before competitions of high intensity or oat, fruit and milk smoothie
• Avoid spicy or high fat foods which may irritate the gut. long during (e.g. to half a plate)
• Stay hydrated; sip fluids regularly. Liquid sources of • Reduce intake of recover / support
carbohydrate can boost intake if struggling to meet foods if struggling to eat
requirements, e.g. squash, sports drinks, fruit juice,
smoothies. 1-2 h • 30-60 g of carbohydrate 30 g carb portion =
before 1 medium banana, 1 thick slice bread and
• If nervous and unable to eat, then choose easy to digest jam, 2 cereal bars, 1.5 slices of malt loaf,
energy dense options or liquid meal e.g. Rice krispies / 6 dried apricots / dates, 2 scotch
cornflakes and milk, scrambled eggs on toast, oat, fruit and pancakes, 1.5 crumpets, 1 thick slice of
yoghurt smoothie, greek yoghurt, honey and dried fruit banana bread, 500 ml sports drink
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Fuelling during training and competition

Aim Time What Examples

Factors to consider: 0-1 h Carb intake 0-30 g/hour 30 g carbs =

duration, intensity and type 1 medium banana
of session / race, as well as 1 thick slice bread & jam
any body composition aims 1-1.5 h Carb intake 30 g/hour 2 cereal bars
Sustained high intensity exercise Consider electrolyte intake 1.5 slice malt loaf
Replace sweat losses 6 dried apricots/ dates
2 scotch pancakes
1-2.5 h Carb intake 30-60 g/hour
Provide a fuel supply 1.5 crumpets
Endurance exercise, including stop / start sports Consider electrolyte intake
during longer intense and multiple events within the same day Energy ball
sessions 1 thick slice banana bread
500 mL sports drink
Provide some protein to 2.5+ h Carb intake up to 90 g/hr 1-2 carbohydrate gels
reduce muscle breakdown Ultra-endurance Multiple sources of carbohydrate
in events lasting longer (glucose)
than 3 h Mix of solid food and liquid options
20 g easily digestible protein every 3 h Protein for >3 hours
Consider electrolyte intake Chicken sandwich
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Recovery after training and competition

Time What Examples
The focus of a nutrition recovery strategy is to:
Phase Immediately, within Carbs: 0.5-1 g/kg body mass Moderate carb:
• Optimise muscle adaptations through protein intake 1 1 h of exercise 500 mL semi
• Help repair damaged tissue by supplying protein (especially if training Protein: 0.3g/kg body mass skimmed milk
and antioxidants from colourful fruit / veg and again within 24 h) 200 g protein yoghurt,
Fluids: 1.5 x body mass lost in banana and honey
healthy fats
the following 3-4 h
• Restore muscle energy stores with carbohydrates High carb:
500 mL chocolate milk
• Replenish lost fluids from sweat or milk with Nesquik
• Help prepare the body for subsequent training / 200 g Greek yoghurt
competition & granola
100 g chicken
Recovery is a three phase process: sandwich

Phase 2-3 h after exercise Balanced recovery meal (see Spaghetti bolognaise
2 (sooner if no Performance Meal Wheel) Salmon with
immediate recovery noodle stir-fry
snack) Chilli con carne with rice
Chicken fajitas
Phase Recovery day The body takes 24-48 h to with wraps
3 recover from a single exercise
bout so follow the Performance
Meal Wheel on recovery days.
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Example nutrition plan

07:00 11:00 15:00-17:00 19:00

Breakfast Post training snack Training Dinner
Porridge made with 300 mL Latte made with 300 mL 1 L water Soy, honey and sesame
milk, 55 g jumbo oats, 1 milk, homemade peanut 1 L homemade sports drink salmon with mixed stir fry
banana, 1 tbsp mixed seeds butter and fruit flapjack vegetables and basmati
2 tbsp dried fruit rice
Cup of tea with milk
1 pint water

09:00-11:00 13:00 17:00 21:00

Gym Lunch Post training snack Pre bed protein
1 L water Tuna (72 g) in a mixed 1 pint ss milk 200 g high protein
vegetable & tomato sauce A banana and Greek yoghurt with
with wholewheat pasta 20 g crushed nuts
½ tub red grapes and mixed berries
1 pint water with sugar
free squash
CHANGING BODY
COMPOSITION
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Top 5 strategies to change body composition: gaining muscle

and/or losing body fat

Set realistic targets as Monitor body weight no Choose an appropriate Keeping a food diary of Seek guidance from a
a medium-term goal more than once per phase of training to what you eat can also qualified sports nutrition
rather than something week with the same achieve this e.g. during help to pinpoint habits expert for an
to be achieved by next weighing scales the off season or early that could be changed. assessment of current
week. Aim for up to (whether looking to in a base training eating patterns and
0.7% body weight increase or decrease phase. where small changes
change per week for body weight). can be made.
example:
A 50 kg athlete could aim
for up to 0.3 kg/week,
A 80 kg athlete could aim
for up to 0.5 kg/week.
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Reducing body fat

Try to create a small energy deficit, around 300-500 kcal per day, by reducing energy intake and/or increasing
energy expenditure.
Remember that adequate energy availability is needed for long-term health.
Practical tips:

1 2 3

Reduce portion sizes of higher Switch to lower fat varieties of Reduce intake of low nutrient,
energy and carbohydrate rich certain foods (e.g. dairy, mince) energy dense foods and fluids
foods at meals rather than and opt to steam / boil / oven (e.g. biscuits, crisps, pastries,
skipping meals altogether, bake instead of fry where cakes, sweets, sugary drinks,
especially on rest days. Pack possible. alcohol).
meals out with nutrient dense
vegetables

4 5 6

Limit alcohol intake or cut it out Maintain carbohydrate intake Maintaining a good spread of
altogether – it is not an essential around training to maintain fuel protein intake over the day will
part of the diet. In addition, many levels for exercise, especially on help to preserve muscle mass as
people lose their good intentions days when training intensity and well as to make meals and
after a few drinks (e.g. eating quality is important. snacks filling.
snack foods, fast foods or other
poor food choices).
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Gaining muscle mass

A good quality training programme designed to increase muscle mass is essential, alongside an increased
energy intake and some other nutrition factors to optimise the adaptive response.
Try to create a small energy surplus, around 300-500 kcal per day, by increasing energy intake.
Start every training session well fuelled with carbohydrate, well hydrated and recover from every session with
both carbohydrate and protein.
Practical tips:
1 2 3

Set a pattern of 5-7 meals and Consume a protein rich snack, Plan ahead to have suitable
snacks during the day, with small with a high casein content 30-60 foods and drinks available “on
manageable increases in portion minutes before bed (e.g. milk, the run” (e.g. fruit, milkshakes,
size Greek yoghurt, cottage cheese) beef biltong, tinned fish, oat
bars).

4 5 6

Drinks such as fruit smoothies, Increase your intake of energy Compact forms of carbohydrate
full fat milk, fortified milkshakes dense foods such as nuts, seeds, before and during exercise can
and juices are quick and compact nut butters, oily fish, avocados, add energy to the day as well as
to consume. olive oil, olives etc fuel the session (e.g. dried fruit,
energy balls, oats bars, jam
sandwich, sports drinks).
 NUTRITION
F O R H E A LT H
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Calcium
Calcium is a mineral and important for healthy bones and teeth, as well as muscle The best sources of dietary calcium are dairy products, but suitable plant based
and heart function, so is crucial for athletes. options also exist:

UK recommended calcium intakes are 800 mg/day for 11-18 y old females, 1000 Green leafy
Fortified soya
mg/day for 11-18 y old males, and 700 mg/day for 19-50 y old females and males. Milk, yoghurt, vegetables Tofu set in
drinks and
cheese e.g. spinach, kale, calcium
Who are at risk of calcium deficiency? yoghurts
water cress

• Adolescents with higher requirements for growth

• Vegetarians, vegans or those with limited dairy intake Nuts, seeds, Beans Tinned fish
dried fruit e.g. kidney beans, e.g. sardines or
• Anyone with a history of bone injuries e.g. figs, tahini baked beans salmon

• Female athletes
Vitamin D helps the absorption of calcium from food so also ensure optimal
Consume 4-5 portions of calcium rich foods each day. vitamin D intake (supplement if necessary).
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Iron
Iron is a mineral that plays many important roles in the body, including oxygen There are two different form of iron which are obtained from food sources:
delivery to muscles through the blood, energy production, brain development and
cognitive performance, and immune health. Non-haem iron is found in foods of
Haem iron is found only in animal
plant origin, but is not absorbed as
sources and absorbed the most
Iron cannot be made by the body, so must be obtained from food. UK well as haem iron (absorption ranges
efficiently (absorption ranges from 10-
recommended iron intakes are: 15 mg/day for 11-50 year old females, 11 mg/day from 4-10%),
30% of intake),
for 11-18 year old males, and 9 mg/day for 19-50 year old males. e.g. kidney beans, chickpeas,
e.g. beef, lamb, venison, eggs,
quinoa, fortified cereals, nuts,
Who are at risk of iron deficiency? sardines, shellfish, poultry.
seeds, green leafy vegetables

• Vegetarians, vegans or those with limited meat intake Consume a minimum of two portions of red meat weekly and include daily
sources of non-haem containing foods. To improve the absorption of non-haem
• All athletes during heavy phases of training iron consume alongside a rich source of vitamin C (e.g. have a glass of orange
juice with breakfast cereal), and avoid consuming with iron inhibiting foods (e.g.
• Females with heavy menstrual bleeding* tannins in tea and coffee or phytates, found in bran and beans). Caffeine and salt
may also inhibit iron absorption.
• Anyone who trains at altitude
If you think you might have an iron deficiency, speak to your GP to get a simple
blood test in the first instance. Iron supplements should not be taken without
medical advice, as excessive iron intake can be detrimental to health.

*Please also see our ‘SUPPORTING THE

DEVELOPING FEMALE ATHLETE’ resource.
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Vitamin D
Vitamin D is crucial for many aspects of health and performance, including bone Athletes at the greatest risk of vitamin D deficiency:
health, muscle function and repair, and immune health (as well as aiding the
absorption of calcium, another important micronutrient).
Vitamin D is synthesised in the skin upon exposure to ultraviolet B rays (UVB). Live further away
Have dark skin Train indoors
80-90% of our vitamin D requirements are obtained through UVB ray exposure, from the equator
with only 10-20% coming from dietary sources.
Vitamin D formation in the skin is prevented by sun block and clothing. Therefore,
even during the summer months where vitamin D synthesis should be optimal, it Regularly use
often isn’t. Please see the ‘sun and UV light protection’ section within our sunscreen or
Wear clothing that
‘MINIMISING YOUR RISK AND RECOVERING FROM ILLNESS’ resource. consciously avoid
covers most or all of
the sun (which is often
their body
Dietary sources of vitamin D: essential in order to
maintain skin health)
• Very small quantities of vitamin D are obtained naturally through the foods we
eat (e.g. egg yolks, oily fish and mushrooms).
• In addition, some foods are fortified with vitamin D, including milk, yoghurt, To prevent vitamin D deficiency people living in the UK should safely spend time
cereals and juice. outdoors and take a daily supplement containing 400 IU (10 micrograms) or 1000
IU x 3 times per week of vitamin D throughout the year (see NICE
recommendations for adults and children). Some athletes may need a higher
dose of vitamin D which should only be advised based on a blood test from your
GP. Remember to only use supplements that are batch tested through
InformedSport.
S P O R T S N U T R I T I O N F U N D A M E N T A L S

The Vegetarian / Vegan Athlete

When following a vegetarian or vegan diet, a certain level of planning is required to ensure your diet is
providing all the nutrients required to sustain health and optimise training adaptations.

Additional measures need to be taken to ensure nutrition is not compromised, especially during times when
Protein rich foods
food choices and quality may be less available (e.g. when travelling to some foreign countries).
e.g. tofu, fortified dairy or
soya milk, beans, nuts,
Include a wide variety of food every day and adapt the performance meal wheel as needed.
seeds, fish or eggs
Certain important nutrients are less abundant and not as well absorbed from plant based. Food sources of
these nutrients and food combinations need to be planned into the daily diet.

Energy: when energy Protein: the anabolic B vitamins: these Importantly, also pay
needs are high, response to a plant nutrients play key roles close attention to the
incorporating more low based protein is lower in energy metabolism. earlier sections on
fibre foods can help than that of animal Certain B vitamins are omega 3 fats (within
overcome feelings of proteins. The total low or absent from plant “Recovery Foods”),
fullness often found amount of plant protein foods. B12 can be calcium and iron, to
with high fibre plant required to stimulate found in eggs, dairy or ensure adequate intake
based foods e.g. white muscle protein fortified cereals and of these essential
bread, pasta or noodles synthesis is therefore non-dairy alternatives nutrients.
slightly higher. Aim for (e.g. Soya products).
0.4 g protein per kg
body weight after
training, and a total of
2.0-2.2 g protein per kg
body weight each day.
SUPPLEMENTS
AND CAFFEINE
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Supplements
What is a supplement? Should athletes use supplements?

A food, food component, nutrient, or non- A ‘food first’ approach means you can get SUPPLEMENTS
food compound that is purposefully ingested everything that you need to fuel and recover
in addition to the habitually consumed diet from exercise from food without the need for
with the aim of achieving a specific health supplements. Following the ‘Performance
and/or performance benefit. Meal Wheel’ can help to make sure your
nutritional needs are met.
For example: MEAL
There can be situations in which additional FREQUENCY/TIMING
• Vitamin and mineral supplements e.g. evidence-based nutrition supplementation
vitamin d may be beneficial to your health or sports
• Sports drinks and hydration products performance e.g. vitamin D. Consideration
of supplement use should stem from
• Protein supplements performance/health questions, using a
performance backwards approach, and MACRONUTRIENT &
• Carbohydrate / energy products never based on marketing claims. Discuss MICRONUTRIENT INTAKE
any supplement use with your GP, coach or
• Ergogenic aids (e.g. caffeine, creatine, SENr qualified nutritionist
beta alanine, sodium bicarbonate)

• Herbal remedies and botanicals

TOTAL ENERGY INTAKE

S P O R T S N U T R I T I O N F U N D A M E N T A L S

Should athletes use supplements?

Assess the need Assess the risks Assess the consequences

Consider if you can consume the supplement from If you chose to use a supplement product, only use Remember, presence of a prohibited substance in
food sources. If not, seek advice from a qualified Informed-Sport batch-tested supplement products your body could result in a four year ban from all
medical or nutrition professional to determine to minimise your risks of contamination. Make sure sport.
whether you need to use a supplement (see the you check the batch numbers prior to use and note
Sport and Exercise Nutrition Register). down all information e.g. company, brand, products
name, expiry date, batch number, search date etc.
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Supplement grey areas

Some companies have enhanced the nutritional content of food products with the addition of specific ingredients, causing a ‘grey area’ for
athletes. These items are readily available in supermarkets and can be a problem due to the risks of contamination and inadvertent anti-doping.
Be very wary of these foods and/or check ingredient lists, as this area of the market is rapidly growing and evolving. Here are just a few examples
where high risk ingredients have been added e.g. non-batch tested whey protein, soya protein krispies, pea protein:

High risk foods to avoid Safe to consume

S P O R T S N U T R I T I O N F U N D A M E N T A L S

Caffeine use in sport

Caffeine is a naturally occurring stimulant found in the leaves, nuts and seeds of several plants, Food or Caffeine
and is present in a range of everyday food and drink products such as coffee, tea, cola and drink Serving (mg)
chocolate. It is also added to many sports supplements such as gels, drinks, gums, powder and
capsules. Instant 250 mL 10-170
coffee
Performance potential
Brewed 250 mL 40-110
Caffeine acts on the central nervous system and can improve reaction time, concentration and coffee
alertness, and changes in perception of fatigue or effort. As such, it can enhance performance in
Espresso 1 shot 25-210
events lasting between 1 minute to 4 hours, though the effects are highly individual, with some
people being ‘non-responders’ (getting zero benefits). Tea 250 mL 10-50
What dose is effective for performance gains? Dark 60 g 10-50
chocolate
• Between 1-3 mg caffeine per kg body weight, taken approximately 30-60 minutes before
training (so 70-200 mg for a 70 kg athlete). Cocoa cola 375 mL 50

• Performance benefits do not increase with higher doses than this, though negative side- Red bull 250 mL 80
effects will likely be worsened with higher doses. energy drink

Caffeine habituation Monster 500 mL 160

Energy Drink
Frequent high dose caffeine consumption reduces sensitivity to caffeine, therefore habitual
caffeine users may not benefit from caffeine supplementation or may require doses towards the
higher end of the range. If using caffeine in an attempt to enhance training, prioritise its use for
key sessions only, or it will be less effective.
S P O R T S N U T R I T I O N F U N D A M E N T A L S

Caffeine – any risks?

What are the risks?
Small doses of caffeine within the recommended range are generally safe, hence their
widespread social use. A caffeine intake below 300 mg/day does not seem to have any
adverse health effects for most people. Higher caffeine intakes may have detrimental
effects in some athletes for example:
• Increased heart rate or palpitations
• Insomnia and poor sleep patterns (especially if ingested in the afternoon onwards)
• Headaches
• Impairments to fine motor control, alertness and reaction time
• Over-arousal and difficulty concentrating / decision making
• Gastrointestinal discomfort including diarrhoea and vomiting
Care should be taken when caffeine is consumed after 3pm as sleep quality may be
affected. Female athletes with low calcium intakes should avoid excessive intakes of
caffeine as it can be detrimental to bone health. Minimise use of carbonated drinks
with very high caffeine intakes around competition to minimise gut distress (e.g. Coke /
Red Bull / Monster).
S P O R T S N U T R I T I O N F U N D A M E N T A L S

5 practical nutrition behaviour change strategies

There is a lot of information in this resource, so below are 5 top strategies to support athletes to make practical nutrition behaviour changes:

1: Start small 2: Create 3: Habit formation 4: Peer-modelling 5: Promote trial

It can be easy to read the
smart goals Building healthy habits can Parents and coaches are role
and error
information in these involve putting yourself in models for younger athletes
Set small goals for yourself to A process of trial and error is
resources and try to overhaul situations in which you are so they should practice what
achieve based on the important for athletes to go
your whole diet, making loads more likely to engage in a they preach. Successful
information in this resource. through with food to learn
of big changes. However, it is food behaviour, planning to senior athletes can also be
Ensure that any new changes what foods work well and
unlikely that these changes repeat the behaviour, and hugely influential.
or food goals you set are what food don’t suit.
will be stuck to long-term. attaching a small reward or
Specific, Measurable, Encourage athletes to try new
Start by focusing on 2-3 small deterrent to the behaviour.
Achievable, Realistic and foods or different timings
diet changes that you believe Stacking habits, by attaching
Time-bound (SMART). around training, evaluate it
to be a priority for health or a new habit to an existing
afterwards and decide
performance. For example, I will increase one (e.g. drinking a pint of
whether to keep it in or leave
my fruit and vegetable intake water with your breakfast
it out. Patience is important
by two portions every day for every morning) can also help,
as you might need to trial
the next two weeks by as well as exchanging a
foods a few times in different
including one piece of current habit for a new one
situations to find which works
medium fruit (e.g. pear, apple (e.g. every Sunday evening
out best, for example for a
or banana) with my post you plan your training for the
competition day.
training mid-morning week, why not also
snack and one plan your meals
bowl of soup or and snacks too?)
salad with lunch.
FURTHER INFORMATION

G E N E R A L N U T R I T I O N A N T I - D O P I N G Global Drug Reference Online (Global DRO)

I N F O R M A T I O N Provides athletes and support personnel with
BDA Food fact sheets UK Anti-Doping - 100% me
information about the prohibited status of specific
https://www.bda.uk.com/food-health/food-facts.htmL Supports and educates athletes by providing anti- medications based on the current World Anti-Doping
doping advice and guidance, encompassing five Agency Prohibited List. Global DRO does not
key values: hard work, determination, passion, contain information on, or that applies to, any
S P O R T S N U T R I T I O N respect and integrity. dietary supplements, and can only be used for
I N F O R M A T I O N specific information on products sold in the UK,
BDA food factsheets on sport BASES expert statement - inadvertent doping in Canada, the US, Japan, Australia and Switzerland.
https://www.bda.uk.com/resource/sport-exercise- sport
nutrition.htmL
Outlines the most common ways that athletes and
AIS fact sheets https://www.ais.gov.au/nutrition support personnel inadvertently commit anti-doping
rule violations, including contaminated supplements
Sports Dietitians Australia factsheets and foods, and gives suggestions to minimise these
https://www.sportsdietitians.com.au/factsheets/ risks.

Team USA sport nutrition factsheets Informed-Sport

https://www.teamusa.org/nutrition A global quality assurance program for sports
nutrition products. Every batch of a supplement
IOC Nutrition for athletes booklet product and/or raw material that bears the
https://www.sportsoracle.com/Nutrition/Resources/ Informed-Sport logo has been tested for banned
substances. Athletes are advised to use the search
function and cross reference the tested batches
F I N D A Q U A L I F I E D listed on the product pages with the batches they
S P O R T S N U T R I T I O N I S T are consuming.
SENr http://www.senr.org.uk/
 Evidence-based sport science and
medicine guidance for developing athletes
D E S I G N E D B Y W W W . F R A N C E S E M M A . C O M