Sports Nutrition Fundamentals: Pre and Post-Workout Guide
Only 30% of training happens at the gym, the remaining 70% is shaped in the kitchen. Without the right nutrition strategy, even the best training program won't deliver desired results. In this guide, you'll learn the fundamentals of sports nutrition.
Macronutrients (Macros)
What Is a Macro?
Macronutrients are the three main nutrient groups the body uses for energy and building blocks: Protein, carbohydrates, and fat.
1. Protein
Essential for muscle building and repair. Daily protein needs are higher for those who train.
| Goal | Protein/kg |
|---|---|
| Muscle maintenance | 1.6-1.8g |
| Muscle building | 1.8-2.2g |
| Weight loss + muscle maintenance | 2.0-2.4g |
Quality Protein Sources
| Source | Protein/100g | Feature |
|---|---|---|
| Chicken breast | 31g | Lean, versatile |
| Turkey breast | 29g | Low fat |
| Beef (lean) | 26g | Iron-rich |
| Tuna | 30g | Contains omega-3 |
| Egg | 13g | Complete protein profile |
| Greek yogurt | 10g | Contains probiotics |
| Lentils | 9g | Plant-based, fiber-rich |
| Tofu | 8g | Vegan option |
2. Carbohydrates
Primary energy source for exercise. Critical especially for intense training.
PROS
CONS
Carbohydrate Types
| Type | GI | When to Use | Examples |
|---|---|---|---|
| High GI | 70+ | Post-workout | White rice, banana, bread |
| Medium GI | 56-69 | Daily consumption | Oats, sweet potato |
| Low GI | 0-55 | General nutrition | Vegetables, legumes |
3. Fat
Necessary for hormone production, vitamin absorption, and long-term energy.
Cutting Fat?
Completely cutting fat lowers testosterone production and blocks vitamin absorption. 20-35% of daily calories should come from fat.
Healthy Fat Sources
- Monounsaturated: Olive oil, avocado, almonds
- Polyunsaturated: Fish oil, walnuts, flaxseed
- Saturated (in moderation): Egg yolk, butter
Daily Calorie Calculation
TDEE (Total Daily Energy Expenditure)
TDEE = BMR x Activity Factor
BMR (male) = 88.4 + (13.4 x kg) + (4.8 x cm) - (5.68 x age)
BMR (female) = 447.6 + (9.25 x kg) + (3.1 x cm) - (4.33 x age)
Activity Factors
| Activity Level | Factor |
|---|---|
| Sedentary (desk job) | 1.2 |
| Lightly active (1-2 days/week) | 1.375 |
| Moderately active (3-5 days/week) | 1.55 |
| Very active (6-7 days/week) | 1.725 |
| Extra active (physical job + sports) | 1.9 |
Calorie Adjustment by Goal
| Goal | Calories |
|---|---|
| Weight gain (bulk) | TDEE + 300-500 |
| Weight maintenance | TDEE |
| Weight loss (cut) | TDEE - 300-500 |
Pre-Workout Nutrition
Timing
Ideally eat pre-workout meal 2-3 hours before. Reduce portion sizes and heavy-to-digest foods as workout approaches.
2-3 Hours Before
SPECIFICATIONS
1 Hour Before
Light, fast-digesting foods:
- Banana + peanut butter
- Oatmeal + honey
- Protein shake + fruit
- Rice cakes + banana
30 Minutes Before (Optional)
- Banana
- Dates
- Sports drink
- Simple carbohydrate (gel, sugar)
Pre-Workout Supplement
Example Pre-Workout Contents
Post-Workout Nutrition
The Anabolic Window Truth
Myth vs Reality
"Take protein within 30 minutes" is an exaggerated claim. Research shows that getting protein within 2-3 hours post-workout is sufficient. Total daily intake is more important.
Ideal Post-Workout Meal
| Macro | Amount | Source |
|---|---|---|
| Protein | 30-40g | Whey, chicken, eggs |
| Carbohydrate | 40-60g | Rice, potato, fruit |
| Fat | 10-15g | Keep low (slows absorption) |
Quick Post-Workout Options
Option 1: Protein shake + banana
Option 2: Greek yogurt + granola + honey
Option 3: Chicken wrap + fruit juice
Option 4: Oats + whey + peanut butter
Hydration
Water Requirement Calculation
Basic need: kg x 35ml
Exercise addition: +500-1000ml/hour of exercise
Example: 75kg = 2.6L basic + exercise addition
Dehydration Signs
- Dark colored urine
- Headache
- Fatigue
- Muscle cramps
- Performance decline
Important
Even 2% dehydration can reduce performance by 10-20%. Drink water before feeling thirsty.
Electrolyte Balance
For intense or prolonged exercise (60+ minutes):
| Electrolyte | Need/hour | Source |
|---|---|---|
| Sodium | 500-700mg | Sports drink, salt |
| Potassium | 100-200mg | Banana, orange |
| Magnesium | 100-200mg | Nuts, green vegetables |
Supplement Guide
Proven Effective Supplements
SPECIFICATIONS
Unnecessary/Controversial Supplements
- BCAA: Unnecessary if you're getting enough protein
- Testosterone booster: Most don't work
- Fat burners: Minimal effect, has side effects
- CLA: Inconsistent results
Sample Daily Nutrition Plan
Muscle Building Plan (3000 calories)
| Meal | Time | Content | Calories |
|---|---|---|---|
| Breakfast | 07:00 | 4 eggs + 2 slices bread + avocado | 600 |
| Snack | 10:00 | Greek yogurt + granola + banana | 400 |
| Lunch | 13:00 | 200g chicken + 150g rice + vegetables | 650 |
| Pre-workout | 16:00 | Protein shake + oats | 350 |
| Post-workout | 18:30 | 200g beef + potato + salad | 700 |
| Night | 21:00 | Cottage cheese + hazelnuts | 300 |
Weight Loss Plan (1800 calories)
| Meal | Time | Content | Calories |
|---|---|---|---|
| Breakfast | 08:00 | 3 eggs + vegetables + 1 slice bread | 350 |
| Lunch | 12:30 | 150g chicken + large salad + olive oil | 450 |
| Snack | 15:30 | Protein shake + apple | 250 |
| Dinner | 19:00 | 150g fish + vegetables + quinoa | 500 |
| Night | 21:30 | Greek yogurt | 150 |
Common Mistakes
PROS
CONS
Conclusion
Golden Rules
- Get enough protein (25-40g per meal)
- Time carbohydrates around workouts
- Don't neglect healthy fats
- Drink plenty of water
- Supplements are complementary, not foundational
Nutrition is individual. This guide provides a general framework, but listen to your body and work with a dietitian if needed.
Browse Nutrition Supplements
Last updated: January 2025
This content is for general information purposes. Consult a dietitian for personal nutrition advice.
Related Reading
Dive deeper into protein supplements in our Protein Powder Guide. Compare whey and casein in our Whey vs Casein Protein comparison. Ready to build muscle? Check out Muscle Building Fundamentals.
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