Physical activity

Sports Nutrition

Eating well around exercise means enough carbohydrate for energy, adequate protein for recovery, and good hydration — tailored to how much and how hard you train.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

Sports nutrition is about fuelling activity and recovery — getting the right balance of carbohydrate, protein, fat, fluids and nutrients to support training, performance and adaptation, scaled to your activity level.

Why it matters

Good nutrition helps you train and perform better, recover well and avoid injury and fatigue. For most people who are active, a balanced everyday diet covers their needs; higher training loads need more attention to timing and amounts.

Practical tips

How to make it work

  • Base your diet on the same healthy principles — plenty of carbohydrate for energy, protein, fruit and vegetables.
  • Match carbohydrate to your activity: more when training hard, less on rest days.
  • Spread protein across the day to support muscle repair, including some after training.
  • Stay well hydrated before, during and after exercise, especially in heat or long sessions.
  • For most everyday exercisers, food alone meets needs — special products are rarely necessary.
  • Time a carbohydrate-and-protein snack or meal around longer or harder sessions if helpful.

Good to know. Many sports supplements are unnecessary, and some are not well regulated or could contain banned substances for competitive athletes. For serious training, health conditions or performance goals, see a registered sports dietitian.

Answers

Sports Nutrition: frequently asked questions

Do I need special sports foods and supplements?

For most people who exercise, a balanced everyday diet meets their needs, and special sports products are not necessary. Supplements are rarely required and, for competitive athletes, some carry a risk of contamination with banned substances.

What should I eat before and after exercise?

Before, some carbohydrate for energy; after longer or harder sessions, a mix of carbohydrate and protein supports recovery. For everyday activity, normal meals around your session are usually enough.

Related

More on physical activity

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Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Eat well & Live Well
  • British Dietetic Association (BDA)
  • UK Sport / registered sports dietitians (where relevant)

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