Fuel Like a Pro: Everyday Sports Nutrition Tips That Make a Difference
Article by Francesca Marcella
Whether you’re training for a marathon, lifting weights, hitting the gym regularly, or simply love staying active, what you eat before, during, and after exercise can significantly impact your performance, recovery, and long-term results. Prioritising nutrition when training isn’t just for elite athletes, it’s for anyone who wants to move better, feel stronger, and recover faster. In this article, I’ll guide you through practical, evidence-based strategies to fuel your body like a pro, even if you’re just starting your fitness journey.
Why Sports Nutrition Matters—For Active Lifestyles
Fuelling your body correctly helps:
Enhance endurance and strength
Improve focus and reaction time
Reduce fatigue and risk of injury
Support immune function and recovery
Sports nutrition isn’t about supplements or extreme regimens, it’s about consistently nourishing your body. Whether you’re training for an event, lifting weights, or fitting in gym sessions around a busy schedule, applying smart nutrition principles can make a real difference
The Three Macronutrients: Your Performance Foundation
CARBOHYDRATES: THE PRIMARY FUEL
Carbohydrates are your body’s preferred energy source, especially for high-intensity or endurance activity. Stored as glycogen in muscles, they help maintain energy and delay fatigue.
Before exercise: Opt for low-fibre, high-carb meals 1–3 hours prior, like oats, fruit, or toast.
During prolonged exercise (60+ mins): Use quick-digesting sources such as bananas or energy gels.
After exercise: Replenish glycogen stores with carbs plus protein, for example, rice with tempeh or a fruit smoothie.
Endurance athletes typically require 5–7g of carbohydrates per kilogram of body weight daily, while more moderate exercisers may need less.
PROTEIN: SUPPORTING RECOVERY AND GROWTH
Protein is crucial for muscle repair, maintenance, and growth. Including protein in your meals supports recovery and helps preserve lean mass, especially after strength training.
The recommended daily intake varies:
1.2–1.4g/kg for endurance athletes
1.6–2.0g/kg for strength or power athletes
Excellent sources include eggs, Greek yoghurt, tofu, lentils, quinoa, and protein powders (if needed).
Aim for 20–40g of protein within two hours post-exercise to support muscle recovery
and adaptation.
FATS: LONG-LASTING ENERGY
Fats are essential for endurance, hormone production, and overall health. They’re especially useful during low-to-moderate intensity activities, where they serve as a key fuel source.
Healthy options include avocados, olive oil, nuts, seeds, and oily fish. Omega-3 fats, in particular, help reduce inflammation and support joint health.
Everyday Nutrition Strategies For Active People
1. EAT CONSISTENTLY THROUGHOUT THE DAY
Consistent meals with carbs, protein, and fats help stabilise energy levels and avoid energy crashes, crucial for fuelling workouts and recovery.
2. TIMING MATTERS—BUT FLEXIBILITY IS KEY
Nutrient timing helps optimise performance and recovery, but your total intake over the day is most important. Prioritise balanced meals around training when possible.
3. DON’T FORGET MICRONUTRIENTS
Micronutrients like iron, calcium, B12, and magnesium are key for oxygen transport, muscle function, and energy metabolism. Athletes, especially females and those following plant-based diets, should pay extra attention here.
4. STAYING HYDRATED FOR PERFORMANCE
Even mild dehydration can impair endurance, concentration, and reaction time. Maintaining fluid balance is vital for thermoregulation and recovery.
General guidance:
Drink 5–10ml/kg body weight 2–4 hours before exercise
Rehydrate post-exercise with fluids and electrolytes, especially after heavy sweating
Weighing yourself before and after training can help estimate fluid losses, each kg lost = ~1L of fluid to replace.
A Note on Supplementation
While most nutrients can be met through a balanced diet, certain supplements may be beneficial in specific cases:
Vitamin D – Important for bone and muscle health, especially in winter months
Creatine – Supports strength and power in resistance training
Omega-3s (DHA/EPA) – May reduce inflammation and support joint function
Vitamin B12 – Essential for those on plant-based diets
Protein powders and protein bars can be convenient, but it’s worth noting they are *ultra-processed foods*. Most people in the UK are not protein deficient, and supplements are often unnecessary unless someone has higher training demands or specific goals. For the average gym-goer or runner, focusing on whole food sources, like eggs, beans, yoghurt, or lean meats, will usually be sufficient. Powders may be helpful when whole foods aren’t practical, but they’re not essential. Always consult a qualified professional before starting new supplements.
Common Mistakes to Avoid
Training on an empty stomach or under-fuelling
Over-relying on supplements instead of whole foods
Neglecting post-exercise nutrition
Copying elite athlete diets without individualisation
Conclusion: Small Changes That Make A Big Difference
You don’t need to be a professional athlete to benefit from sports nutrition. Simple, consistent strategies like fuelling before training, recovering with balanced meals, and staying hydrated can help you feel and perform your best. Whether you’re working toward a personal best or simply want to train smarter, everyday nutrition choices are key to unlocking your full potential.
References
Academy of Nutrition and Dietetics, 2016. Protein and exercise: How much do you need? [online] Available at: https://www.eatright.org/fitness/physical-activity/exercise-nutrition [Accessed 7 Aug. 2025].
British Dietetic Association (BDA), 2023. Nutrition and Hydration. [online] Available at: https://www.bda.uk.com[Accessed 7 Aug. 2025].
Burke, L.M. and Hawley, J.A., 2018. Swifter, higher, stronger: What’s on the menu? Science, 362(6416), pp.781-787.
International Olympic Committee (IOC), 2021. IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete. [online] Available at: https://olympics.com [Accessed 7 Aug. 2025].
Thomas, D.T., Erdman, K.A. and Burke, L.M., 2016. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), pp.501–528.
Francesca Marcella is a Registered Associate Nutritionist (ANutr) and Personal Trainer, supporting clients in fuelling their bodies for health and performance. She is the founder of Select Nutrition, where she helps individuals eat with purpose and balance, using evidence-based, realistic strategies. Learn more at www.selectnutrition.co.uk or follow her on Instagram @francescamarcellanutrition_.