Disclaimer: This article is a guide only. For personalised advice, consult your doctor, a sports nutritionist, or a dietitian.

Athletes push their bodies to the limit. To perform at their absolute peak, they need the right fuel, not just the right gear. The right sports nutrition regime can give athletes the energy they need to perform, help them recover faster and boost their overall strength.

Read on to find out about the essential nutrients athletes need and the benefits they deliver.

Carbohydrates for fuel

We need carbs! Carbohydrates are the main source of energy for athletes. They are the fuel your body needs for intense and prolonged workouts.

The body stores carbs as glycogen in muscles and the liver. Glycogen is the most readily available energy source for working muscles.

Athletes need more carbs than non-athletes. The exact amount depends on the type and intensity of their sport. For example, endurance athletes, like marathon runners, may need up to eight to 10 grams of carbs per kilogram of body weight daily.

There are two types of carbs: simple and complex.

Simple carbs, like those in fruits and sports drinks, provide you with quick energy. They're useful right before or during exercise.

Complex carbs, found in whole grains and starchy vegetables, offer longer-lasting energy. You can get them from your daily meals and pre-exercise fueling.

Good carb sources include:

• Whole grain bread and pasta

• Brown rice and quinoa

• Oatmeal and other whole-grain cereals

• Fruits like bananas, apples and berries

• Starchy vegetables like potatoes, sweet potatoes and corn

• Legumes such as beans and lentils

The best carbs come from whole food sources. These provide not only the energy you need but also the nutrient benefits that support overall health.

Key vitamins and minerals for athletic performance

Athletes need a range of vitamins and minerals to support their active lifestyles. A balanced diet usually will already cover many of your needs. However, athletes who train intensely might need more of the following vitamins and minerals:

Vitamin D

This vitamin helps absorb calcium, which is key for strong bones. It also keeps muscles working well and supports the immune system.

You can get vitamin D from foods like fatty fish, egg yolks and fortified foods. Spending time in the sun also helps your body make vitamin D.

B Vitamins

B vitamins help convert food into energy. They're important for athletes because they help your body use energy and build healthy red blood cells.

Key B vitamins include B6, B12 and folate, which all help keep the body energised. Good sources of B vitamins include whole grains, lean meats, eggs, leafy greens and legumes.

Iron

Iron helps carry oxygen to muscles, which is especially important for endurance athletes. Female athletes and vegetarians might need extra iron - females due to losing blood (which contains iron) through periods and vegetarians as meat is a main source of iron. Iron deficiency can lead to fatigue and decreased performance.

Great sources of iron include lean red meat, poultry, fish, beans, lentils and fortified cereals. Vitamin C helps iron absorption, so pairing iron-rich foods with fruits or vegetables is smart.

Calcium

This mineral is crucial for bone health and muscle function. It also plays a role in nerve transmission and blood clotting.

Dairy products are rich in calcium and you can also find it in leafy greens, fortified plant milks and some types of tofu.

Magnesium

Magnesium supports muscle and nerve function. It also helps with energy production and protein synthesis.

Nuts, seeds, whole grains and leafy greens are rich in magnesium. Some athletes, especially those who sweat a lot, might need extra magnesium. If you sweat a lot, it may also be worth checking if other running clothes provide extra breathability.

Zinc

This mineral supports your immune function and helps your wounds to heal faster. It's also involved in many important enzyme reactions in the body.

As with magnesium, athletes might need more zinc due to losses through sweat. Good sources include meat, shellfish, legumes and nuts.