Sports nutrition
Sports nutrition
Training creates the stimulus; nutrition decides how much of it you keep. Here is what to eat around sessions, and how SmartyDiet plans it for your schedule.
Energy availability comes first
Before timing, tactics or supplements, athletes need enough total energy. Chronic under-eating lowers training quality, hormonal function, bone health and recovery. Start from TDEE that includes your actual training load, not a generic activity guess, and only then apply a deficit or surplus for your goal.
Pre-workout nutrition
The pre-session meal is about available fuel and a comfortable stomach. Carbohydrate-led, moderate protein, low fat and low fiber close to the session.
- 2-3 hours before: rice or pasta with chicken or fish and a light vegetable portion
- 1-2 hours before: oats with Greek yogurt and banana, or toast with eggs
- 30-60 minutes before: banana, dates, a rice cake with honey, or a small fruit smoothie
- Avoid heavy fat and large fiber loads immediately before hard sessions
Post-workout nutrition and recovery
Recovery needs protein for repair and carbohydrate for glycogen. Target 25-40 g of protein in the meal after training and match carbohydrate to how depleting the session was. For twice-daily training or endurance blocks, refuel promptly with 1.0-1.2 g of carbohydrate per kilogram in the first hour; for a single daily session, the next normal meal is enough.
Carbohydrate, protein and fat for training
Protein 1.6-2.2 g/kg per day across 3-5 feedings. Carbohydrate 3-10 g/kg depending on training volume and type. Fat 0.6-1.0 g/kg minimum for hormones and vitamin absorption. Endurance athletes sit at the higher end of carbohydrate; strength athletes prioritise protein distribution and training-day carbohydrate.
Hydration, sodium and micronutrients
Fluid losses of more than 2% of body weight measurably reduce performance. Drink across the day, add sodium for long or hot sessions, and pay attention to iron (especially female endurance athletes), vitamin D, calcium and omega-3 intake. Blood work, not guesswork, should drive any supplementation.
How SmartyDiet builds nutrition around your training
The questionnaire captures training frequency and activity level, so the calorie target reflects real energy expenditure and the plan places larger, carbohydrate-rich meals around your sessions while keeping protein evenly distributed across the day.
Frequently asked questions
What should I eat before training?
A meal with carbohydrate and protein and low fat and fiber, 1-3 hours before the session — for example oats with yogurt and banana, or rice with chicken. If you only have 30-60 minutes, keep it small and mostly carbohydrate: a banana, dates, or a slice of toast with honey.
What should I eat after training?
A normal meal containing 25-40 g of protein and a carbohydrate source to restore glycogen. Chicken with rice and vegetables, salmon with potatoes, or Greek yogurt with oats and fruit all work. Speed matters far less than total daily intake.
How does meal timing affect training?
Timing mainly influences how you feel and perform in the session and how quickly you refuel. Placing carbohydrate before and after training improves training quality; total daily calories and protein still determine body composition.
How much carbohydrate do athletes need?
Roughly 3-5 g per kilogram of body weight per day for general training, 5-7 g/kg for one hour of daily endurance work, and 6-10 g/kg for heavy endurance loads.
How much should athletes drink?
Drink to thirst across the day and replace roughly 1.25-1.5 litres for every kilogram of body weight lost during a session. Add sodium when sessions are long, hot or heavily sweaty.