Sports Nutrition: Fuelling for Peak Performance

Nutrition is the fourth pillar of sports performance, alongside training, recovery, and psychology. What you eat before, during, and after exercise has a profound impact on your performance, endurance, and recovery. Pre-exercise nutrition should focus on adequate carbohydrate intake for energy, combined with moderate protein and low fat. Timing is important — eating a balanced meal 2-3 hours before training optimises glycogen stores. During prolonged exercise (>60 minutes), replenishment of carbohydrates and electrolytes is essential to maintain performance. Post-exercise nutrition targets the recovery window. Consuming protein (20-40g) within 30-60 minutes of training stimulates muscle protein synthesis. Carbohydrates replenish glycogen stores for subsequent sessions. Hydration is critical at every stage — even mild dehydration can impair cognitive and physical performance.