Nutrition for Sports Performance

hen considering nutrition for sports performance, it’s essential to focus not just on the event but also on training. Effective training mirrors the performance, making consistent nutrition vital for both.

Different sports require different nutritional approaches. For instance, a powerlifter needs short bursts of energy, while a marathon runner requires sustained energy. Here, we’ll focus on fuelling for Gaelic Athletic Association (GAA) activities, which span 70-95 minutes, including training and games.

GAA training is demanding, involving twice-weekly training sessions, regular games, and possibly gym sessions. Activities include sprints, submaximal running, continuous movement, jumping, and striking, requiring optimal fuel—primarily carbohydrates. Carbs fill muscle glycogen stores, which the body uses after initial ATP-PC stores are depleted.

To determine your carb needs, first calculate your maintenance calories using the Katch-McArdle method. Maintain these calories to avoid unnecessary fat gain or protein loss, which can hamper performance. Aim for 6-10g of carbs per kg of body weight two days before a game, focusing on low-GI foods like oats, brown rice, and wholemeal bread.

On game day, top up glycogen stores with low-GI carbs and some protein 2-4 hours before the game. Stay hydrated by drinking 1 litre of water per 23kg of body weight daily. Energy drinks can also help: hypotonic for low-carb content, isotonic for balanced carbs, and hypertonic for post-competition recovery.

Post-game nutrition should focus on replenishing glycogen stores, fluids, and muscle repair. Consume high-GI carbs immediately after the game and follow up with a protein-rich meal. Aim for 1.2-2g of protein per kg of body weight with sources like turkey, chicken, fish, eggs, and protein powder.

Simple Steps to Optimise Nutrition

1. Estimate calorie needs: Use the Katch-McArdle formula.
2. Calculate carbohydrate needs: Start with 4-6g per kg of body weight (4g on non-training days, 6g two days before a game).
3. Calculate protein needs: Aim for 1.2-2g per kg of body weight.
4. Determine fat needs: Allocate remaining calories to fats.
5. Track your intake: Use MyFitnessPal to monitor food portions and macronutrients.
6. Adjust gradually: Start with balanced maintenance calories and gradually increase carbs, assessing their impact on performance.

This approach ensures you are scientifically fuelled for optimal performance in training and games. Once the foundation of solid nutrition is established, consider supplements to enhance your diet. If you have any questions about your nutrition, feel free to get in touch.