Sports Nutrition in Practice: Adapting Your Care for Athletes
En bref
Nutritional care for an athletic patient requires a different approach from standard clinical nutrition. This article details specific needs by activity type, key nutritional timing windows, and common mistakes to avoid.
Sports nutrition is a growing specialty. What was once reserved for elite athletes is now an expected competency in many general practices. 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: keeping a critical perspective
The sports supplement market is vast and highly heterogeneous. Some compounds have a solid scientific literature (creatine, caffeine, dietary nitrates, protein powder when dietary intake is insufficient). Many other widely marketed products offer no demonstrated benefit beyond a balanced, well-adapted diet.
As a dietitian, your role is to help the patient distinguish what is documented from what is marketing — based on available data and individualized to their profile, goals, and actual dietary intake.
4. Frequently asked questions
Is specific training required for sports nutrition?
Not mandatory — initial dietitian training covers the basics. But a specialization will give you tools for complex cases and credibility to attract performance athletes.
Can vegan athletes meet all their nutritional needs?
Yes, with careful planning. Key watchpoints: complete proteins (legume + grain combinations), creatine (near absent from plants), vitamin B12, omega-3 (EPA/DHA from microalgae), zinc, non-heme iron. Targeted supplementation is often necessary.