Sports Nutrition & Athletic Diet Planning

Your caloric needs depend on several factors: body weight, training intensity, training frequency, sport type, and body composition goals. Start with your basal metabolic rate (BMR) and multiply by your activity factor. For athletes, this typically ranges from 1.5 to 2.0. Monitor your weight and energy levels, adjusting calories every 2-3 weeks based on performance and progress. Our nutrition plans provide personalised calculations based on these variables.

Current research suggests 1.6-2.2 grams of protein per kilogram of body weight daily for optimal muscle hypertrophy during strength training. Distribute this protein evenly across 4-5 meals (approximately 25-40g per meal) to optimise muscle protein synthesis. Combine adequate protein with resistance training and sufficient overall caloric intake. Timing around workouts can provide additional benefits, though total daily intake matters most.

Hydration strategy depends on exercise duration and environmental conditions. For activities under 60 minutes, water is typically sufficient. For longer durations, drink 6-8% carbohydrate-electrolyte beverages every 15-20 minutes (200-300ml per serving). Individualise based on your sweat rate—weigh yourself before and after training to determine fluid losses. Aim to replace 80% of lost fluids. Include sodium (20-30mmol per litre) to maintain plasma osmolality and drive fluid retention.

Yes, many elite athletes perform excellently on plant-based diets. Key considerations include: ensuring adequate protein from varied sources (legumes, nuts, seeds, grains), supplementing B12, monitoring iron and zinc status, obtaining sufficient calories, and timing meals strategically. Plant-based proteins may have lower digestibility—consider slightly higher intake (1.8-2.2g/kg). Our plant-based athlete guide provides detailed strategies for meeting all nutritional needs without animal products.

Pre-competition meals should be practised during training—never try something new on competition day. Eat 3-4 hours before: familiar carbohydrate-rich foods (toast, rice, pasta), moderate protein, minimal fat and fibre. If closer to competition (1-2 hours), consume easily digestible carbohydrates only (energy bars, gels, sports drinks). Hydrate well in the hours leading up to competition. Individual tolerance varies significantly, so develop a proven routine through trial during training sessions.