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

Nutrition and Sports: Eat Smart, Train Harder

Training, skill and physicality all contribute to your performance as an athlete. But nurturing the body with a healthy, balanced diet is also essential to enhancing your game. This is where sports nutrition science comes in.

However, there’s a huge volume of information about sports nutrition science online. Because of this, understanding performance nutrition can feel overwhelming.

So, let’s keep it simple. Here are the five ways sports nutrition science affects performance that you need to know about.

1. Fuel Up to Train Harder

Eating the right foods before and after training prepares your body to work hard. This applies to all athletes, from marathon runners to bodybuilders and swimmers.

Carbohydrates are the main fuel source for athletes, especially those doing intense training. Carbs are essential for replenishing glycogen in your body to give you the sustained energy you need. You’ll find carbs in foods like whole grains, rice and pasta, but also in fruits and vegetables.

2. Prevent Injuries and Illness

Nutrition and sports go hand in hand, but did you know your diet can help you long after the training session is over? Training hard will get you halfway to where you want to be, but recovery is the other half that supports longevity and keeps you going for the future.

To help your body recover from training, make sure you’re getting an assortment of vitamins and minerals in your diet. They support bodily functions, muscles and energy. These are all essential for athletic performance. Deficiencies can increase the risk of injury and hinder your recovery progress.

Here are some vitamins and minerals to fit into your meals each day:

• Vitamin D, which boosts your immune system to help prevent illness. You can get Vitamin D from foods like red meat, oily fish and egg yolks.
• Calcium, which maintains strong and healthy bones. You can get calcium from dairy products and leafy green vegetables.
• Iron, which supports the production of red blood cells — the ones that transport oxygen around the body. You can get iron from eggs, meat, fish, dairy products, lentils, beans and soya.

Regularly eating foods containing these vitamins and minerals will support your athletic performance. Plan your meals accordingly!

3. Stay Hydrated

There’s more to good performance nutrition than eating a healthy, balanced diet. Hydration is also a crucial part of your overall health and wellness, especially as an athlete.

After all, water makes up over half of your body weight. Many people don't drink enough water, which can lead to dehydration. This can leave you feeling tired, dizzy and lightheaded. It can also prevent you from reaching your peak athletic performance.

The NHS recommends drinking six to eight cups of water per day. However, those participating in physical activity will need more. Buy a sports water bottle and stay hydrated on the go, whether you're training at the gym or heading to a competition.

4. Eat the Right Foods at the Right Time

The most important part of sports nutrition science is eating the right foods to support and nourish your body. The second most important part is eating those foods at the right time. Here are a couple of timing examples to support your body as an athlete:

Example 1: If you eat carbs straight after your workout, you can restock glycogen 75% quicker than if you eat them two hours later.

Example 2: If you're doing a prolonged activity like distance running, you can consume carbs during the exercise. This is called ‘carb loading.’ Running for more than an hour? A sports drink or gel sachet can help sustain your energy levels and maximise your performance potential.

Timing is essential to performance nutrition, so planning your meals and snacks around training can make life much easier.

5. Build Strong, Healthy Muscles that Recover Quickly

Foods rich in protein are essential for muscle growth and repair. Eating enough protein helps repair the muscle tissue that breaks down during exercise. You can get protein from foods such as eggs, lean meats, fish, dairy products, lentils, beans and soya.

You may have noticed the big push for protein products in supermarkets. Many brands that support athletes produce these because proteins are the building blocks of muscles. Try out these sorts of snacks and meals to find the ones you like best. They’re often quick and easy to prepare, ideal if you need to fit meals around a busy training schedule.