How to Eat for Your Sport for the Best Performance

It’s important for athletes to properly nourish their bodies for top performance. But different sports and events require varied yet balanced eating patterns. For example, a distance runner is going to have different dietary needs than a power lifter, and understanding this can significantly impact performance.

The timing of meals is equally as important as what is consumed. A strategic approach to what and when an athlete eats before, during, and after their competition is crucial to maximize performance and recovery.

Endurance Athletes

“Endurance athletes require a significant intake of carbohydrates to support sustained activity during training or competition,” says Lucy Mower, MS, RDN, CD, an outpatient clinical dietitian at University of Utah Health. “It’s essential for endurance athletes to enter training or competition well-fueled and hydrated and to maintain this fueling and hydration during the event.”

Athletes who compete in endurance events, such as triathlon, swimming, cycling, and running, might have an eating schedule that looks something like this on event day:

• Before: A carb-rich meal two to three hours before an event (i.e. bowl of oatmeal with blueberries and crushed walnuts), followed by a smaller, easily digestible high-carb snack about an hour before (i.e. a banana or apple slices).
• During: For events that last more than 90 minutes, consume 30 to 60 grams of easily digestible carbohydrates per hour (i.e. banana, gels, or blocks). Hydration throughout is also critical.
• After: If unable to eat a meal within one hour, it’s best to have a mix of protein and carbs to aid in recovery (i.e. a protein shake with fruit, or fruit and nuts/seeds) about 30 to 60 minutes after activity, followed by a well-balanced meal within a few hours.

Strength Athletes

“For strength athletes, there is still reliance on carbohydrates for shorter energy bursts but in less significant amounts,” Mower says. “Instead, they require higher amounts of protein to help optimize a physiological process called muscle protein synthesis during recovery.”

Athletes whose sports revolve around strength, such as weightlifters, sport climbers, and gymnasts, may have eating patterns that look like this:

• Before: A meal three hours before competition that contains both protein and carbohydrates (i.e. scrambled eggs, whole-grain toast with peanut butter, side of mixed berries), followed by a light protein-carb snack 30 to 60 minutes before (i.e. protein bar).
• During: Generally, fueling during training or competition is less critical unless the session is exceptionally long. Athletes should be sure to drink plenty of water or electrolyte beverages throughout.
• After: Immediately after, a protein and carb-rich shake to aid muscle growth and recovery and a balanced meal a few hours later, such as a lean protein (chicken, fish) with a green vegetable and complex carbohydrate like a sweet potato.

Team Athletes

Team sports such as soccer, hockey, and lacrosse require higher levels of cardiovascular stamina and involve short, explosive bursts of speed, as well as the need for strength and flexibility. A balanced mix of protein, carbohydrates, and fats is key.

• Before: A balanced meal three hours before their match (i.e. scrambled eggs with whole-grain avocado toast and Greek yogurt with mixed berries), followed by a high-carb snack about an hour before game-time (i.e. banana or granola bar).
• During: How much a team athlete needs to fuel during a game depends on how much playing time they get. Keep quick-digesting snacks like dried fruit or rice cakes nearby, as well as plenty of water and electrolyte sources.
• After: Immediately after, a protein shake (for muscle repair) with fruit (for carbs) such as bananas or other fruits, or a balanced meal a few hours post-game (i.e. chicken with quinoa and broccoli, grilled salmon with green beans and brown rice).

Personalize Your Plan

To perform your best, keep track of your dietary intake , training, and recovery in a journal or log to help you learn what fueling methods work best for you.

“There is no one-size-fits-all approach for fueling,” Mower says. “It’s important to experiment with fueling techniques recommended according to activity level, and fueling should be adjusted according to their training schedule and overall health and well-being.”