Sports Nutrition

Athletic Performance

Performance-Driven Nutrition for Athletes

Sports nutrition is a specialized field that optimizes athletic performance through evidence-based nutritional strategies. Our registered dietitians work with athletes of all levels to develop personalized nutrition plans that enhance training adaptations, improve recovery, and support peak performance during competition.

Optimize your athletic performance with evidence-based nutrition strategies tailored to your training goals. Our Registered Dietitians provide comprehensive guidance on fueling, recovery, hydration, and body composition to help you reach peak performance.

Our Approach to Sports Nutrition

We combine cutting-edge sports science with practical nutrition strategies to help athletes achieve their performance goals. Our systematic approach ensures optimal fueling, recovery, and body composition management.

1

Performance Assessment

Comprehensive evaluation of training demands, performance goals, body composition, and current nutrition habits to identify optimization opportunities.

2

Personalized Fueling Plans

Customized pre, during, and post-workout nutrition strategies tailored to your sport, training schedule, and performance objectives.

3

Recovery Optimization

Evidence-based recovery protocols to maximize muscle repair, glycogen replenishment, and adaptation between training sessions.

4

Body Composition Management

Strategic nutrition plans to achieve optimal body composition while maintaining performance and supporting long-term health.

Sports Nutrition Strategies

Explore our comprehensive sports nutrition strategies designed to optimize every aspect of athletic performance.

Pre-Workout Fueling

Pre-Workout Fueling

Pre-workout nutrition is critical for maximizing athletic performance and preventing early fatigue. Research shows that consuming the right balance of macronutrients 1-4 hours before exercise can significantly enhance endurance, strength, and cognitive function. Carbohydrates are the primary fuel source for high-intensity exercise, as they maintain blood glucose levels and preserve muscle glycogen stores. Including 30-60g of easily digestible carbohydrates 30-90 minutes before training helps sustain energy output. For longer-duration activities (>90 minutes), consuming carbohydrates during exercise (30-60g per hour) can delay fatigue and improve performance by up to 20%.

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Post-Workout Recovery

Post-Workout Recovery

The post-workout recovery window (30-120 minutes after exercise) is crucial for optimal adaptation and performance. During this period, muscles are highly sensitive to nutrient intake, with enhanced rates of glycogen synthesis and protein synthesis. Consuming a combination of high-quality protein (20-40g) and carbohydrates (0.8-1.2g per kg body weight) within this window can accelerate recovery by 40-60%. Protein provides essential amino acids for muscle protein synthesis (MPS), particularly leucine, which acts as a key trigger for MPS. Carbohydrates stimulate insulin release, which promotes glycogen resynthesis and enhances amino acid uptake into muscle cells. Additionally, proper hydration and electrolyte replacement are essential for restoring fluid balance and supporting metabolic processes.

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Hydration & Electrolyte Balance

Hydration & Electrolyte Balance

Proper hydration is fundamental to athletic performance, as even 2% dehydration can impair strength, endurance, and cognitive function. Water accounts for 60-70% of body weight and plays critical roles in temperature regulation, nutrient transport, joint lubrication, and metabolic reactions. During exercise, athletes can lose 0.5-2.5L of sweat per hour depending on intensity, duration, environmental conditions, and individual sweat rates. This fluid loss contains essential electrolytes, primarily sodium (40-70mmol/L), potassium, magnesium, and chloride. Sodium is particularly important as it maintains plasma volume, stimulates thirst, and helps retain fluid. For exercise lasting >60 minutes, consuming carbohydrate-electrolyte solutions can improve performance by maintaining blood glucose and replacing lost electrolytes.

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Body Composition & Weight Management

Body Composition & Weight Management

Body composition significantly impacts athletic performance, with optimal ratios varying by sport. Endurance athletes typically benefit from lower body fat (5-15% for men, 12-20% for women), while strength and power athletes may require higher body fat for energy reserves. Achieving and maintaining optimal body composition requires a strategic approach that preserves lean muscle mass while reducing excess body fat. Research indicates that moderate energy deficits (500-750 kcal/day) with adequate protein intake (2.0-2.5g per kg body weight) can preserve muscle mass during weight loss phases. The timing of weight loss is crucial—athletes should avoid rapid weight loss during competition periods, as it can impair performance, immune function, and recovery. Instead, gradual reductions during off-season or base training phases are more sustainable and less likely to compromise performance.

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Nutrient Timing & Periodization

Nutrient Timing & Periodization

Nutrient timing involves strategically consuming nutrients at specific times relative to training to optimize performance, recovery, and adaptation. This concept extends beyond pre- and post-workout nutrition to include daily and weekly patterns aligned with training periodization. Research demonstrates that matching carbohydrate availability to training demands can enhance specific adaptations—for example, training with low glycogen stores may improve mitochondrial biogenesis, while high-carbohydrate availability supports high-intensity performance. Protein distribution throughout the day (4-5 servings of 20-40g) appears more effective for muscle protein synthesis than consuming most protein in one or two large meals. Periodized nutrition aligns dietary strategies with training phases: higher carbohydrate and calorie intake during intense training blocks, moderate intake during base training, and strategic manipulation during competition periods.

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Supplementation & Ergogenic Aids

Supplementation & Ergogenic Aids

While food-first nutrition should always be the foundation, certain supplements can provide ergogenic benefits when used strategically. However, the supplement industry is largely unregulated, and many products lack scientific support or may be contaminated. Athletes should prioritize supplements with strong evidence (creatine, caffeine, beta-alanine, bicarbonate) and avoid those with insufficient research or safety concerns. Creatine monohydrate is one of the most well-researched supplements, with consistent evidence supporting its benefits for high-intensity, short-duration activities. Caffeine (3-6mg per kg body weight) can enhance endurance performance by 2-5% and high-intensity performance by 3-7%. Beta-alanine can improve high-intensity exercise capacity, while sodium bicarbonate may enhance performance in activities lasting 1-7 minutes. However, supplements should complement, not replace, a well-designed nutrition plan.

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