It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet.

The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals. There is currently a lack of evidence to show that protein supplements directly improve athletic performance.

Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs.

Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.

There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:.

Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional.

The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous.

In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium. This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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Skip to main content. Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet. On this page.

Nutrition and exercise The link between good health and good nutrition is well established. Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

For example: General public and active people — the daily recommended amount of protein is 0. Sports people involved in non-endurance events — people who exercise daily for 45 to 60 minutes should consume between 1. Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.

Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2. While more research is required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney function increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.

Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements.

Water and sporting performance Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Where to get help Your GP doctor Dietitians Australia External Link Tel. So, in general, the first thing to do as an athlete is to quit the pasta parties and store-bought blends of all the fake chemicals, coloring, and flavoring in favor of real food.

Eat clean proteins, tons of veggies, and healthy fats, and favor starchy vegetables as carbohydrates. The farther away a food gets from the way it exists in nature, the more stress it will cause on your body. For eating on the go, I like to see my athletes travel with fresh pressed vegetable juices, real-food snacks such as grass-fed jerky and pumpkin seeds, and proper snack bars such as Primal Kitchen or Bulletproof bars.

The list of options can go on forever here. Freelap USA: Digestive health is very important. Besides taking probiotics or eating probiotic-rich foods, what are your thoughts on having athletes reduce bad habits that could hurt their natural biome? This all ties back to eating real foods and not over-consuming processed junk.

In addition to eating PRObiotic-rich foods, and nourishing those bugs with PREbiotic-rich fibers and resistant starch, there are many aspects that tie into the health of the intestines—because everything is connected. Athletes who live on NSAIDS or antacids are causing more damage than they might think.

Freelap USA: What are your thoughts on fasting for athletes during the off-season? Some athletes feel that a few weeks of mindful eating or periods of fasting are great for resetting their body. What are your thoughts on the pros and cons of this?

Perhaps some intermittent fasting in-season when they have a couple of days off and are getting enough sleep, but these opportunities may be few and far between. Athletes are some of the most in-tune people when it comes to their bodies, so they thrive on being mindful of everything—their food, their mindset, their physical body, their energy, their digestion, their sleep, their recovery.

These are basics of being an athlete. It can be quite healing to all parts of the body, and the brain. Hello to the athletes taking hits. It can help with immune dysfunction, intestinal dysfunction, and metabolism dysfunction. Basically, if the stars align, go for it! Freelap USA: Healthy fats are often distilled to something simple, like advice to eat more nuts and avocados.

Could you share how fats are more complicated and some of the hidden mistakes we make with this area? Perhaps going into fish and animal fats a little more and lipids health?

Animal fats have the worst reputation, but when it comes to these fats, the quality is key. Butter from a cow that ate corn, soy, stale candy, and whatever, was given antibiotics and hormones, and basically had a terrible unhealthy life … that cow is not producing butter that is good for you.

Plus, we humans, animals store toxins in our fat cells. The fat. Butter is fat. You eat the butter from that cow, and … you guessed it, healthy you! No big deal! When it comes to lipid health, there is so much that we are missing. Blaming cholesterol is like shooting the messenger.

If your cholesterol is high, figure out your inflammation issue and put out the fire. If your triglycerides are high, stop pounding ice cream and alcohol. If not, then you need to keep digging to find the underlying cause and address gut health.