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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Beginner’s Guide to Sports Nutrition: What to Take and When

Are you starting your fitness journey? Sports nutrition is key to fueling your body for performance and recovery. Here's a beginner-friendly guide on what to take and when for optimal results. 

Introduction

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Consume carbs and protein for 1-2 hours before exercising. Oatmeal, bananas, and protein shakes provide energy and prevent muscle breakdown during workouts. 

1. Pre-Workout Nutrition 

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Water is sufficient for sessions under an hour. However, electrolyte drinks or small-carb snacks should be considered to maintain energy and hydration during longer workouts. 

2. During Workout 

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Refuel with a protein-rich meal or shake within 30 minutes of exercising. Pair it with carbs to replenish glycogen stores and kickstart muscle recovery. 

3. Post-Workout Recovery 

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Whey protein is a quick and effective way to meet your daily protein needs. Take it post-workout or as a snack to support muscle repair and growth. 

4. Protein Supplements 

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Stay hydrated throughout the day. Drink water consistently, and during intense workouts, opt for electrolyte-rich drinks to replace lost minerals. 

5. Hydration 

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Understanding sports nutrition helps maximize your efforts. Start simple, eat balanced meals, and use supplements wisely to achieve your fitness goals. 

Conclusion

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