Sports Nutrition
Sports Nutrition
This domain tests fuel and fluid choices for training and competition. You should know macronutrient roles, energy balance, pre- and post-exercise nutrition, hydration and the risks of supplements.
Core rules and concepts
- Carbohydrate is the main fuel for high-intensity work; glycogen stores are limited. Athletes commonly need 3–10 g/kg/day depending on load.
- Protein supports repair and adaptation; 1.2–2.0 g/kg/day is a common range for training athletes, spread across meals.
- Fat provides essential fatty acids and fat-soluble vitamins; typical intake is 20–35% of energy.
- Hydration: drink to thirst and monitor urine colour; replace fluid after sweat loss; electrolytes matter in prolonged heat.
- Pre-event meal: familiar, low-fibre, moderate carbohydrate, 2–4 hours before. Post-event: carbohydrate plus protein within a few hours.
- Supplements are not automatically safe; contamination and banned substances are real risks. Check batch testing and professional advice.
Worked example
A 60 kg athlete needs about 6 g/kg carbohydrate and 1.4 g/kg protein. Carbohydrate = 60 × 6 = 360 g/day; protein = 60 × 1.4 = 84 g/day. Reasoning: calculate from body mass, then distribute across meals; do not prescribe a fixed menu without checking total energy and food preferences.
Traps
- Believing more protein always builds more muscle.
- Relying on thirst alone in heavy sweat losses.
- Recommending supplements before food and sleep basics are addressed.