Sports Nutrition: What to Eat to Train and Recover

Sports nutrition is about eating and drinking the right amounts, at the right times, to fuel your training, recover well and stay healthy. For most active people that means enough carbohydrate for energy, protein spread across the day for muscle repair, plenty of fluids and a varied diet rich in fruit, vegetables and whole grains.

You do not need to be a professional athlete to benefit. Whether you play football, go to the gym, run or swim, smart food choices can help you train harder, feel better and avoid injury and fatigue. This guide covers the essentials, with practical meal and snack ideas you can use straight away.

Why does sports nutrition matter?

Exercise increases your body’s need for energy, fluids and some nutrients. When you do not eat enough, or choose poorly timed meals, you may notice low energy, slow recovery, frequent illness or poor performance.

Good sports nutrition helps you:

• Have enough energy to train and compete
• Repair and build muscle after exercise
• Stay hydrated and regulate body temperature
• Support your immune system, bones and hormones
• Reduce the risk of injury and burnout

Carbohydrates, protein and fat for athletes

Carbohydrates: your main fuel

Carbohydrates are stored as glycogen in your muscles and liver and are the main fuel for moderate and high-intensity exercise. Needs depend on how much you train. Sports nutrition guidelines suggest around 3–5 g per kg of body weight a day for light training, rising to 6–10 g per kg for long daily endurance training. Good sources include rice, oats, wholemeal bread and chapati, potatoes, pasta, fruit and dates. Learn more in our guide to carbohydrates in human health.

Protein: for repair and recovery

Protein helps repair muscle tissue. The general adult requirement is 0.8 g per kg of body weight, but regular exercisers usually benefit from more, typically around 1.2–2.0 g per kg a day. Spreading it across meals and snacks works better than one large serving. Choose eggs, chicken, fish, yoghurt, milk, lentils, chickpeas, beans and tofu. See protein in human health for more.

Fats: steady energy

Fats supply energy for longer, lower-intensity activity and help you absorb vitamins A, D, E and K. Focus on unsaturated fats from olive oil, nuts, seeds, avocado and oily fish. Very high-fat meals just before exercise can cause stomach discomfort.

What should you eat before, during and after exercise?

For short or light sessions under an hour, your normal meals and water are usually enough. Avoid trying new foods on competition day.

How much should athletes drink?

Even mild dehydration can make exercise feel harder and reduce performance. This is especially important in hot climates like the UAE and Pakistan.

• Start exercise well hydrated by drinking regularly through the day
• Sip water during exercise, particularly in heat
• For long or very sweaty sessions, a drink with electrolytes can help replace sodium
• Check your urine colour: pale yellow is a good sign
• Rehydrate after exercise with water, milk or laban

Drinking very large amounts of plain water during long events can, rarely, cause dangerously low sodium levels, so drink to thirst and follow guidance for endurance events. Read more about the benefits of drinking water.

Do athletes need supplements?

Most active people can meet their needs through food. A “food first” approach is safest. Some supplements, such as caffeine or creatine, have research support for certain sports, but they are not right for everyone and are not recommended for children and teenagers without professional advice.

Supplements are not tightly regulated in many countries and may contain banned or unlisted substances. If you compete, look for products tested by an independent third party. Vitamin D or iron may be needed if a blood test shows a deficiency. Always speak to your doctor before starting supplements.

Training during Ramadan

If you fast, consider lighter training sessions, or exercise shortly before iftar or after it. Use suhoor and iftar to eat balanced meals with carbohydrate, protein and fluids. Talk to your doctor if you have a health condition.

When to see a doctor or nutrition professional

• Ongoing fatigue, frequent injuries or stress fractures
• Missed or irregular periods in female athletes
• Dizziness, fainting or heart palpitations during exercise
• Unplanned weight loss or worries about food and body image
• Uncertainty about supplements or a specialised diet

Frequently asked questions

What should I eat before a workout?

A meal with carbohydrate and some protein two to four hours before works well, such as rice with chicken or oats with milk. If you only have time for a snack, try a banana or a few dates 30–60 minutes beforehand.

How much protein do I need to build muscle?

Many active people need around 1.2–2.0 g of protein per kg of body weight a day. Spread it across meals and combine it with a regular strength training programme.

Are sports drinks necessary?

For most sessions under an hour, water is enough. Sports drinks can help during long, intense or very hot sessions, but they contain sugar, so they are not needed for everyday activity.

Is chocolate milk good after exercise?

Milk, including flavoured milk, provides carbohydrate, protein and fluid, which can help recovery. Plain milk or laban with fruit is a lower-sugar alternative.

Get personalised nutrition support

Every sport, schedule and body is different. Dr. Rida Saeed can create a personalised sports nutrition plan to help you perform and recover well. Consultations are online for clients in the UAE, Pakistan and worldwide. Explore our nutrition services or book via WhatsApp +971 54 448 6145.

This article is for general information only and is not a substitute for medical advice. Please speak to your doctor or a qualified health professional about your individual needs.