Sports performance nutrition is a targeted approach to fueling the body for athletic demands. Unlike general nutrition, which focuses on overall health, sports nutrition is designed to optimize physical performance, recovery, and long-term athletic development.
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It centers around three primary macronutrients — carbohydrates, proteins, and fats — each playing a unique role in energy production, muscle repair, and hormone regulation. Carbohydrates serve as the main energy source for high-intensity efforts, while proteins are essential for muscle maintenance and recovery. Fats, often overlooked, provide sustained energy for endurance activities and support key metabolic processes.
Hydration is another critical element. Even mild dehydration can impair physical output, delay recovery, and increase the risk of cramps and injuries. Athletes need to monitor fluid intake before, during, and after training to maintain peak performance.
When training for explosive strength, speed, or short bursts of high-intensity effort, nutrition must support rapid energy availability. Carbohydrates are the body’s go-to fuel in these moments — particularly fast-digesting sources like fruit, white rice, or sports drinks.
Timing is essential. Consuming carbs 30 to 60 minutes before a workout helps top off glycogen stores, providing the energy needed for sprints, lifts, and plyometric drills. Athletes may also benefit from intra-workout carbohydrates during especially demanding sessions to sustain intensity and delay fatigue.
Pairing carbohydrates with small amounts of protein before power-based training can further support muscle performance and reduce breakdown. It’s not just about calories — it’s about strategic fueling to enhance output and minimize dips in performance.
Endurance training — whether it's long-distance running, cycling, or extended game play — places unique demands on the body’s energy systems. To sustain performance over time, athletes need a steady supply of fuel that won’t cause rapid energy crashes.
This is where a combination of slow-digesting carbohydrates and healthy fats becomes essential. Whole grains, sweet potatoes, avocados, and nuts provide long-lasting energy and help maintain stable blood sugar levels during prolonged activity.
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Pre-event meals should be consumed 2 to 3 hours before training and include a balance of carbs, protein, and fat. For sessions lasting longer than 60 minutes, intra-workout fueling — such as electrolyte drinks or carb gels — can help maintain endurance and prevent muscle breakdown.
Consistency and preparation are key. Athletes who dial in their endurance nutrition not only perform better but also recover faster and avoid mid-session fatigue.
Recovery nutrition is just as important as pre- and intra-workout fueling. What you consume after training can significantly influence muscle repair, glycogen replenishment, and overall adaptation to physical stress.
Protein takes center stage in this phase, as it provides the amino acids necessary for muscle recovery and growth. Consuming 20 to 30 grams of high-quality protein — such as lean meats, eggs, or plant-based options — within 30 to 60 minutes after exercise supports optimal repair.
Carbohydrates are equally essential post-training, especially after intense or prolonged efforts. They help restore glycogen levels depleted during activity. A carb-to-protein ratio of roughly 3:1 is often recommended to maximize recovery.
Hydration and electrolytes also need replenishment. Including water and a pinch of sea salt or an electrolyte supplement can help restore fluid balance and support continued performance.
At Elevation Athletics in Fort Worth, sports performance nutrition is built into our holistic approach to training. We understand that every athlete’s body and goals are different, which is why we create customized fueling strategies tailored to individual needs.
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Our team evaluates your training load, sport demands, recovery patterns, and dietary preferences to develop a plan that supports both short-term performance and long-term health. Whether you’re preparing for a competition or optimizing off-season training, our guidance ensures that every meal and snack contributes to your success.
We work with athletes across Fort Worth who want to train smarter, recover faster, and perform at their peak — and it all starts with fueling the body the right way.