Fuel Your Performance with Science-Backed Nutrition

Protein requirements depend on your sport and training intensity. Generally, athletes require 1.2 to 2.0 grams of protein per kilogram of body weight daily. Endurance athletes typically need 1.2-1.4 g/kg, while strength athletes may require 1.6-2.0 g/kg. Our detailed article on protein optimisation provides sport-specific recommendations and practical implementation strategies.

Pre-workout meals should contain carbohydrates for energy and easily digestible protein. Timing depends on meal size: larger meals (3-4 hours before), moderate meals (2-3 hours before), and small snacks (30-60 minutes before). Our pre-workout nutrition guide includes specific food examples, portion sizes, and timing recommendations for different exercise types and durations.

Proper hydration involves drinking 400-800 ml of fluid per hour during exercise, adjusted for sweat rate, temperature, and humidity. For efforts lasting over 60 minutes, include 30-60 grams of carbohydrates and sodium per hour. Our comprehensive hydration strategy article explains how to calculate your individual sweat rate and provides practical drinking schedules for different sports.

Absolutely. Different sports have different nutritional demands. Endurance athletes prioritise carbohydrate availability and hydration, strength athletes focus on protein timing and total daily intake, and intermittent sport athletes balance all macronutrients. Our content includes sport-specific nutrition protocols for running, cycling, rugby, football, weightlifting, and many other disciplines, allowing you to adapt recommendations to your particular athletic focus.