Sports Nutrition in Practice: Adapting Your Care for Athletes
Demand for sports nutrition has increased 42% between 2022 and 2024. What was a cutting-edge specialty is becoming an expected competency in any generalist practice. Whether you work with amateur athletes or performance competitors, adapting to their specific needs differentiates you — and retains a highly motivated clientele.
1. Key nutritional needs by activity
| Activity | Protein (g/kg/d) | Carbohydrates (g/kg/d) | Hydration |
|---|---|---|---|
| Endurance (running, cycling) | 1.2 – 1.6 | 6 – 10 | 500-800 mL/h effort |
| Strength / Bodybuilding | 1.6 – 2.2 | 4 – 6 | 400-600 mL/h effort |
| Team sports (soccer, basketball) | 1.4 – 1.8 | 5 – 8 | 400-700 mL/h effort |
| Recreational athlete (3h/week) | 1.2 – 1.4 | 3 – 5 | 300-500 mL/h effort |
These ranges are starting points — personalize based on body composition, blood tests, specific objectives, and dietary preferences.
2. The 3 key timing windows
Pre-effort
Ideal pre-effort meal: 2-3h before activity. Rich in complex carbohydrates, moderate protein, reduced fat and fiber. If less than 1 hour before: light digestible snack (banana, energy bar).
During effort (>60-90 min)
For efforts exceeding 60-90 minutes: 30-60g of carbohydrates per hour. Minimum hydration: 500mL/hour.
Post-effort (anabolic window)
The 30-90 minutes after effort are optimal for muscle recovery. Target: 20-40g high-quality protein + 1-1.2g/kg carbohydrates.
3. Supplementation: what actually works
- Creatine monohydrate: Strong evidence for strength and volume — 3-5g/day
- Caffeine: Strong evidence for endurance and focus — 3-6 mg/kg, 60min before
- Beta-alanine: Moderate evidence (lactic acid buffer) — for 1-10min efforts
- Nitrates (beetroot juice): Moderate evidence (VO2max) — endurance sports
- Protein powder: Useful if dietary intake is insufficient
- BCAAs and glutamine: No benefit if protein intake is already sufficient