Fuel to Go Further: Nutrition Strategies for Enhancing Athletic Performance

Foundations of Performance Nutrition

Energy Systems and Smart Fueling

Your phosphagen, glycolytic, and oxidative systems each rely on different fuel dynamics. Matching carbohydrates, fats, and total energy to intensity helps preserve power late in sessions. Share your sport and we’ll suggest starting ranges.

Macronutrient Balance That Moves You

Carbohydrates drive high-intensity efforts; protein supports repair and adaptation; fats sustain long, steady work. Build plates by training load, not guesswork. Comment with a typical week, and we’ll help refine targets.

Timing Your Intake for Training and Recovery

Front-load fuel before hard work, top up during longer sessions, and refuel promptly afterward. Strategic timing reduces perceived exertion and speeds recovery. Save this framework and subscribe for printable checklists.

Hydration Mastery for Every Session

Sweat Rates and Personalized Plans

Weigh yourself pre- and post-session to estimate sweat losses, then replace 80–100% across similar workouts. Adjust for climate, intensity, and clothing. Post your numbers below, and we’ll help calibrate a plan.

Pre-Workout Fueling That Actually Works

Aim for a balanced plate of carbohydrates, lean protein, minimal fiber, and modest fat. Think rice, eggs, and fruit or oats with yogurt. What pre-session meal sits best for you? Share your go-to combo.

Pre-Workout Fueling That Actually Works

Use easily digested carbs like a banana, applesauce, or a small rice bar. Keep fiber and fats low to protect your gut. Comment your favorite fast fuel, and we’ll offer portion ideas by body mass.

Carbohydrates Per Hour, Simplified

For sessions over 90 minutes, target 30–60 g carbs per hour; elite endurance may reach 60–90 g with multiple transportable carbs. Train your gut gradually. Tell us your current intake, and we’ll map next steps.

Gels, Chews, Real Food, or Drink

Choose forms that fit your sport, terrain, and gut. Mix textures to avoid palate fatigue. Practice packaging and pocket access on key workouts. Drop your sport below; we’ll suggest sport-specific fueling options.

Recovery Nutrition That Accelerates Adaptation

Aim for 0.3 g/kg high-quality protein within two hours post-workout, including 2–3 g leucine. Distribute doses across the day. Comment your body weight, and we’ll calculate example portions you can use tonight.

Recovery Nutrition That Accelerates Adaptation

For doubles or back-to-back days, prioritize 1.0–1.2 g/kg/hour carbs for four hours post-session. Use familiar foods and add sodium for better retention. Save this protocol and subscribe for refueling recipes.

Competition Day Playbook

Practice breakfast timing, caffeine, and warm-up fueling on simulation days. Record GI feedback and split adjustments. Post your event distance, and we’ll share a template you can personalize and print.

Competition Day Playbook

Pack shelf-stable carbs, electrolyte sticks, and a familiar protein source. Scout grocery options near your venue. Share your destination, and we’ll help build a safe, convenient fueling kit for the trip.

Real Stories, Real Plates

Maya raised carbs from 25 g to 70 g per hour and finally held pace from mile 20. Her gut adapted after four weeks of practice. Share your current target, and we’ll propose a ramp.