Sports dietetics combines nutrition science with exercise physiology. A properly composed diet can significantly improve training results, speed up recovery and reduce the risk of injury.
Key principles of sports nutrition:
- Carbohydrates are the main fuel during intense exercise — their amount should match training loads
- Protein supports muscle recovery — 1.6–2.2 g/kg body weight daily for active individuals
- Healthy fats (omega-3, olive oil, nuts) support anti-inflammatory processes
- Meal timing matters — eat 2–3 hours before training and within 30 min after
Hydration — the underestimated element:
Losing just 2% of body weight through dehydration reduces performance by 10–20%. Drink regularly, don't wait until you feel thirsty. During long workouts (>60 min), replenish electrolytes.
Sample macronutrient distribution for an athlete:
- Carbohydrates: 5–7 g/kg/day (moderate activity) or 7–10 g/kg/day (intense training)
- Protein: 1.6–2.2 g/kg/day
- Fats: 1–1.5 g/kg/day
At Keep It Healthy, we help athletes create individualized nutrition plans based on laboratory tests and body composition analysis.
Turn knowledge into a plan tailored for you
A short health quiz helps us understand your situation, and lifestyle medicine experts will prepare a 12-month plan of tests and supplementation.
