Sports Nutrition Consulting Resources

Hydration needs vary based on exercise intensity, duration, environmental temperature, and individual sweat rates. General guidelines suggest 400-800 milliliters of fluid per hour of exercise, but individual needs can range wider. The key is maintaining body weight loss of no more than 2% during activity. Start drinking early in exercise rather than waiting until thirsty. In hot conditions or high-intensity efforts, aim toward the higher end of this range. For efforts exceeding 90 minutes, including electrolytes helps maintain performance and fluid retention.

Macronutrient ratios depend on your sport, training phase, and individual goals. Generally, athletes benefit from carbohydrate intake of 5-12 grams per kilogram of body weight daily (higher for endurance athletes, lower for strength-focused athletes), protein intake of 1.2-2.0 grams per kilogram daily to support muscle adaptation, and fat comprising 20-35% of total calories to support hormone production and nutrient absorption. These aren't strict rules but starting points for personalization based on training demands, body composition goals, and performance outcomes you're tracking.

Yes, whole foods should form the foundation of your athletic nutrition. Foods like lean meats, fish, eggs, legumes, whole grains, fruits, and vegetables provide not only macronutrients but also micronutrients, fiber, and bioactive compounds that support overall health and performance. Supplements can be useful in specific situations—such as portable fueling during competition or addressing documented micronutrient deficiencies—but they work best alongside a solid whole-food diet. Prioritize food quality and variety first, then consider supplements as targeted additions rather than replacements.

Most athletes perform best with a substantial meal 3-4 hours before competition, allowing adequate digestion time. If competition is sooner, opt for a smaller, easily digestible snack 1-2 hours beforehand, focusing on carbohydrates and moderate protein with minimal fat and fiber to reduce gastrointestinal distress. Individual tolerance varies significantly—practice your pre-competition nutrition during training to identify what works for you. Avoid experimenting with new foods on competition day. Stay well-hydrated in the hours leading up to activity, then have fluids available during competition if duration permits.

For exercise lasting less than 60-90 minutes, water alone typically provides sufficient hydration. Your muscle glycogen stores are adequate for this duration, and research suggests carbohydrate supplementation offers minimal performance benefit. However, for high-intensity interval training or team sports with repeated sprints, some athletes benefit from carbohydrate intake even in shorter sessions. After exercise, a post-workout meal or snack with carbohydrates and protein supports recovery regardless of session length. Sports drinks become more valuable for efforts exceeding 90 minutes, multiple competitions in one day, or hot environmental conditions where fluid losses are high.