When it comes to reaching peak performance, training hard is only part of the equation. What you eat, when you eat, and how you fuel your body make a huge difference in your strength, energy, and recovery.
You can spend hours in the gym, but if your nutrition is off, you will feel it. Your progress will slow down, and you might even burn out.
So what exactly are the best sports nutritionists telling their clients to do? I took a look at what the top experts recommend and broke it down in a simple, real-world way. Whether you are an athlete, a fitness junkie, or just someone looking to feel stronger and healthier, this guide will give you practical advice that works.
1. Eat Enough Protein, But Spread It Out
Protein helps repair and build muscle tissue. It is essential if you want to get stronger, recover faster, or maintain lean muscle mass. The best sports nutritionists suggest eating between 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on your goals, type of training, and whether you need to be in a calorie deficit for your goals..
But there is a common mistake people make. They try to cram protein in at every opportunity, even places where it’s not needed or doesn’t make sense. Try to include a good protein source with each meal and snack, with the exception of your pre-workout snack. A pre-training snack doesn’t need a ton of protein, and might even upset your stomach if you have too much right before your workout.
While it is not true that there is a limit to how much protein our bodies can handle or utilize for muscle repair and growth in one meal, it is important to spread out your protein intake throughout the day.. This helps optimize recovery, meet your daily protein needs, and not exceed your daily energy needs through excessive protein intake.
Some great protein choices include:
- Chicken or turkey
- Eggs
- Greek yogurt or cottage cheese
- Tofu or tempeh
- Salmon or tuna
- Protein shakes, if needed
Aim for at least 15 to 25 grams of protein within an hour after your workout to support muscle recovery.
2. Carbohydrates Help Fuel Your Performance
Despite what some diet trends might say, carbohydrates are not something to avoid, especially if you are training regularly. Carbs are your body’s preferred energy source during high-intensity workouts.
If you cut carbs too low, you may feel tired, lose strength, and take longer to recover. The best sports nutritionists suggest eating complex carbohydrates like oats, sweet potatoes, rice, or whole grain bread a few hours before training. If you need to top off your energy right before or during your workout, include fast-digesting carbs like fruit or rice cakes or sports drinks to help maintain energy levels and peak performance. Also be sure to include carbohydrates in your post-workout meal or snack to refill your glycogen stores.
Balance is key. You do not need to overload on carbs, but they should be a consistent part of your meal plan, especially if you are active several days a week.
3. Hydrate Properly and Replace Lost Electrolytes
Staying hydrated is one of the most overlooked parts of sports nutrition. Water supports muscle function, joint health, and energy levels. But when you sweat, you are not just losing water; you are also losing electrolytes.
These include sodium, chloride, potassium, calcium, magnesium, and phosphorus. If you do not replace them, you might feel sluggish, cramp up, or hit a wall during training.
To avoid that, drink water throughout the day, not just during workouts. Add electrolyte tablets or powders to your water if you are training hard, sweating a lot, or exercising in hot conditions. Foods contain electrolytes, so you do not necessarily need an electrolyte supplement. Most sports nutritionists recommend using a sports drink or electrolyte powder for intense workouts that last longer than 60 minutes, and include sugar or carbohydrates in that drink for workouts longer than 90 minutes.
Watch your urine color to get a quick read on your hydration. It should be a light yellow, not dark or cloudy.
4. Choose Whole, Nutrient-Dense Foods
4. Choose Whole, Nutrient-Dense Foods
Top nutritionists always say the same thing. Eat real food first. The closer your meals are to their natural form, the more nutrients you get.
Highly processed bars, shakes, and frozen meals might be convenient, but they usually fall short in terms of fiber, vitamins, and minerals.
Focus on meals that include:
- Fresh fruits and vegetables
- Lean proteins
- Whole grains like quinoa, oats, and brown rice
- Healthy fats from avocado, nuts, and seeds
Your body needs more than just calories. It needs micronutrients to support recovery, reduce inflammation, and keep your immune system strong.
5. Use Supplements to Fill Gaps, Not Replace Meals
Supplements can be helpful, but they should not be your main source of nutrition. Sports nutritionists recommend using them only when there is a clear reason, like a deficiency or a gap in your diet, or a well-researched performance benefit.
Some of the most commonly recommended supplements include:
Magnesium for recovery and sleep
Creatine, which supports power, strength, and muscle gains
Omega-3s, especially if you do not eat much fish
Protein powder for convenience
Vitamin D, particularly in winter or if you train indoors, or there is an indication of deficiency
Balance Chaos is proudly located at 845 15th Street, Suite 103, in San Diego, California, 92101. The space was created for individuals who are ready to explore a healthier, more sustainable relationship with food, movement, and themselves.
Whether you’re navigating nutrition challenges, healing from burnout, or seeking long-term support for weight loss and wellness, our compassionate team is here to guide you. Contact us today at 1 (702) 337-2606 to schedule your first consultation and take that empowering step forward. Let’s work together to help you build strength, confidence, and lasting balance in your life.
Conclusion
The best sports nutrition advice is often the most practical. You do not need a perfect meal plan or fancy supplements to perform well. You just need to fuel your body with the right balance of whole foods, stay hydrated, and listen to what your body needs.
Small, consistent changes add up. So if you’re ready to train harder, recover faster, and feel better overall, contact Balance Chaos. You can meet me for an in-person appointment at 845 15th St, Suite 103, San Diego, CA 92101 or schedule a virtual appointment, call us at 1 (702) 337-2606 to learn more about how we can help you create a fueling plan that truly works for you.
FAQs
What should I eat before a workout?
A small meal or snack with complex carbs and a bit of protein works well. Try something like oatmeal with banana, toast with peanut butter, or a rice bowl with eggs about 2 to 3 hours before training. You can train your stomach to handle food before your workout, so start small and prioritize simple carbs if you are worried about stomach upset during training.
How soon after my workout should I eat?
Most experts recommend eating within 30 to 60 minutes after finishing your workout. Include protein for muscle repair and some carbs to refuel your energy. As a sports nutritionist, I find that encouraging athletes to eat within 45-60 minutes post-workout gives a realistic deadline and helps them keep their recovery nutrition top of mind.
Do I need supplements if I eat healthy?
Not always. If your diet is well-balanced and you are meeting your goals, you may not need any supplements. But if you struggle to eat enough protein, or you are low in certain nutrients, a supplement can help. At Balance Chaos, we can recommend bloodwork to test for certain nutrient deficiencies and determine if supplementation is necessary.
Is it bad to eat carbs at night?
It depends on when you eat before your sleep. Some people find that eating a large meal or snack too close to bedtime negatively impacts their sleep. It is important to note that carbs in the evening can help with muscle recovery and even improve sleep. (Can you link to tart Cherry juice sleep blog?) What matters most is your overall intake during the day, not just one meal.
Can I still see results if I eat intuitively instead of tracking macros?
Yes, you can. Many athletes use intuitive eating successfully, especially after they build a strong foundation of habits. If your energy, performance, and recovery are good, strict tracking may not be necessary.
