Fuel Your Performance

The amount of protein needed depends on your training intensity and body composition goals. Most active individuals benefit from 1.2 to 2.0 grams of protein per kilogram of body weight per day. Endurance athletes typically require the lower end, while strength athletes benefit from higher intake. Spread protein evenly across meals and include a source with every eating occasion.

Pre-workout: Consume a light meal 2-3 hours before, or a small snack 30-60 minutes before. Focus on carbohydrates and moderate protein. Post-workout: Within 30-60 minutes, consume both carbohydrates and protein to replenish glycogen and support muscle repair. This window is when your body is most responsive to nutrient uptake. The exact timing can vary based on individual digestion and training type.

A general guideline is to drink 400-800ml of fluid per hour of exercise, adjusted for sweat rate, climate, and individual factors. Start hydrating before exercise and continue at regular intervals during activity. For sessions shorter than 60 minutes, water is usually sufficient. For longer or intense efforts, consider drinks containing carbohydrates and electrolytes. Listen to your body and avoid both under-hydration and overhydration.

Yes, carbohydrates are crucial for high-intensity exercise and sustained energy. They're stored as glycogen in muscles and liver, providing quick fuel for intense efforts. Even low-carbohydrate approaches maintain some carb intake around workouts. The amount varies based on training type—endurance athletes typically need more daily carbohydrate than those focusing solely on strength. Quality sources include whole grains, fruits, vegetables, and legumes.

Monitor multiple markers rather than relying on one metric. Track energy levels during and after workouts, recovery speed between sessions, strength or endurance improvements, body composition changes, and how you feel overall. Keep a simple food journal to identify patterns between meals and performance. Progress typically takes 3-4 weeks to become apparent, so allow adequate time before major adjustments. Regular reflection helps you recognise what works best for your unique physiology.

Dietary fats are essential for hormone production, including testosterone and growth hormone, which support muscle development. They also aid in the absorption of fat-soluble vitamins (A, D, E, K) and provide concentrated energy. Healthy sources include avocados, nuts, seeds, olive oil, and fatty fish rich in omega-3 fatty acids. While fats are calorie-dense (9 kcal/gram vs 4 for protein and carbs), they shouldn't be avoided—typically 20-35% of daily calories from fat is appropriate for athletes.