Sports nutrition

Sports nutrition is the application of dietary science to athletic performance: matching an athlete's intake of energy, macronutrients, micronutrients, and fluids to the demands of training, competition, and recovery. The right nutrition strategy fuels workouts, speeds tissue repair, supports adaptation to training, and helps athletes manage body composition.

Its foundation is the three macronutrients. Carbohydrate is the primary fuel for moderate-to-high-intensity exercise and replenishes muscle glycogen; athletes in heavy training typically need substantially more carbohydrate than sedentary adults. Protein supplies the amino acids needed for muscle repair and growth, with athlete recommendations generally above the baseline RDA and spread across the day. Fat supports hormone production and provides fuel for lower-intensity, longer-duration activity.

Timing and hydration matter alongside totals. Consuming carbohydrate and protein in the hours around training supports glycogen resynthesis and muscle protein synthesis, while adequate fluid and electrolyte intake before, during, and after exercise protects both performance and safety — even modest dehydration measurably impairs output. Micronutrients such as iron, calcium, and vitamin D deserve particular attention in athletes with restricted diets or heavy sweat losses.

Sports nutrition is a tested content area on the NSCA's Certified Strength and Conditioning Specialist (CSCS) exam. Candidates should know standard macronutrient and fluid guidelines for athletes, the scope-of-practice boundary between a strength coach and a registered dietitian, and when to refer an athlete to a qualified nutrition professional.