The right diet for sport depends on your training goal: if you want to lose weight, focus on your energy balance; if you want to build muscle mass, ensure you get enough protein; and if you want to get fitter, follow a well-balanced, regular eating pattern. In this article, you’ll find out what a sensible diet plan looks like for each goal, what to eat around your training sessions, and which supplements might be suitable. The information is presented in a down-to-earth and well-researched way, so you can make an informed choice.
Why is nutritional advice so important in sport and fitness?
Nutrition provides the energy for your training and the building blocks your body needs to adapt afterwards. Without the right nutrition, you’ll simply get fewer results from the same training programme.
In practice, good nutritional advice for fitness revolves around three key factors: your energy balance (how many calories you consume compared to how many you burn), your macronutrient distribution (the ratio of protein, carbohydrates and fats) and the timing of your meals around your training sessions. The foundation is always a varied diet including vegetables, fruit, wholegrain foods, pulses and sufficient sources of protein. Supplements can complement this, but do not replace the basics.
How do you draw up a nutrition plan for sport?
A good sports nutrition plan starts with your goal and your body weight, not with a standard checklist. First, determine your energy requirements, then choose a protein intake per kilo of body weight and supplement this with carbohydrates and fats from foods that are as unprocessed as possible.
As a guide for each training goal:
| Training goal | Energy balance | Protein guideline | Focus |
|---|---|---|---|
| Weight loss | Slight deficit (approximately 300 to 500 kcal per day) | Upper range of 1.4 to 2.0 g per kg | Maintain muscle mass through strength training and adequate protein intake |
| Building muscle mass | Small surplus | 1.4 to 2.0 g per kg | Progressive strength training, protein spread throughout the day |
| Getting fitter | Maintaining current fitness level | 1.2 to 1.6 g per kg | Regularity, balanced meals, sufficient carbohydrates |
The protein ranges above are taken from international sports nutrition guidelines, such as the position statement of the International Society of Sports Nutrition. By way of comparison: EFSA (the European Food Safety Authority) sets 0.83 grams per kilogram of body weight as the baseline for adults who do not exercise intensively. Athletes therefore deliberately exceed this, but more is not always better: a protein intake far in excess of your requirements does not lead to additional muscle growth.
What should you eat if you want to lose weight but still keep exercising?
Losing weight requires a slight energy deficit combined with sufficient protein and strength training, so that you mainly lose fat mass whilst retaining as much muscle mass as possible. Protein plays a well-established role in this: protein contributes to the maintenance of muscle mass, a claim assessed by the EFSA and approved in the EU register.
In practical terms, this means: keep your calorie deficit modest, plan each meal around a source of protein (such as quark, eggs, fish, tofu or pulses) and continue with strength training two to three times a week. Rapid crash diets result in a disproportionate loss of muscle mass and are difficult to stick to. Want to know how much protein is realistic for you? Read ‘How much protein do you need per day?’.
What diet do you need to build muscle mass?
To build muscle, combine progressive strength training with a small calorie surplus and a protein intake of around 1.4 to 2.0 grams per kilo of body weight per day. An approved EU claim also applies here: protein contributes to a growth in muscle mass.
Ideally, spread your protein intake over three to five meals a day, for example through dairy, eggs, meat, fish, pulses, nuts and soya products. If you cannot meet your requirements through your regular diet, a protein shake is a practical supplement: easy to measure out and quick to prepare. You can read about what to look out for when choosing a shake in ‘Protein shakes: what to look out for?’. Don’t forget the carbohydrates either: they replenish the glycogen stores in your muscles, which are the fuel for your next workout.
What’s the best thing to eat before, during and after exercise?
Eat a meal containing carbohydrates and some protein one to three hours before your workout, drink mainly water whilst exercising, and have a meal containing protein and carbohydrates afterwards. Your total intake over the course of the day is more important than the exact timing.
The idea that you need to have a shake within thirty minutes of your workout is outdated: research shows that the window during which your body utilises protein effectively is wider than was previously thought. If you’re training on an empty stomach or it’s been hours since your last meal, eating protein shortly after your workout is certainly beneficial. For endurance workouts lasting longer than an hour, extra carbohydrates during exercise can be beneficial; for a standard one-hour strength training session, water is sufficient.
Which supplements are suitable for fitness and nutrition?
Supplements are a complement to your diet, not a replacement for it. Products with claims assessed by the EFSA and approved in the EU register are particularly useful, provided they are taken in a dosage that actually delivers on those claims.
- Protein powder. Useful if you cannot meet your protein requirements through your regular diet. Choose what suits you: organic whey protein or vegan protein powder. The same protein claim applies to both: protein contributes to a growth in muscle mass.
- Creatine. One of the most thoroughly researched sports supplements: read about how creatine monohydrate works. The approved claim states: creatine increases physical performance in successive bursts of short-term, high intensity exercise. This claim applies to a daily intake of 3 grams and is intended for adults engaging in strenuous, high-intensity exercise. Find out more about creatine monohydrate.
- Magnesium glycinate (bisglycinate). Relevant for athletes due to two authorised claims. Magnesium contributes to normal muscle function. Magnesium contributes to a reduction of tiredness and fatigue. Also read how magnesium works. View vegan magnesium.
- Omega-3 (EPA and DHA). One approved claim is relevant here: EPA and DHA contribute to the normal function of the heart, from a daily intake of 250 mg of EPA and DHA. Our algae oil provides 210 mg of DHA and 70 mg of EPA per capsule, so a single capsule already provides that daily amount. Find out more about the benefits of omega-3. A plant-based option is omega-3 from algae oil.
Check the dosage for every supplement: a claim only applies if the daily serving actually provides the required amount.
Frequently asked questions about sports nutrition
How much protein do you need per day if you exercise?
For athletes, international guidelines recommend approximately 1.4 to 2.0 grams of protein per kilogram of body weight per day, depending on your goals and training load. EFSA’s basic recommendation for non-athletes is 0.83 grams per kilogram.
Do you need to eat protein straight after a workout?
No, not necessarily: your total protein intake over the course of the day is more important than the exact timing. Consuming protein shortly after your workout is particularly useful if it’s been a while since your last meal.
Are supplements necessary if you eat a healthy diet?
Usually not: a balanced diet meets most people’s needs. Supplements are mainly useful as a top-up, for example protein powder when protein requirements are high or creatine during intensive strength training.
Is a low-carbohydrate diet suitable for athletes?
For most athletes, a strictly low-carbohydrate diet is impractical, as carbohydrates are the main fuel for intensive training sessions. Anyone who trains regularly should replenish their glycogen stores with wholegrain foods, fruit and pulses.
Are you looking to supplement your diet? In our protein range, you’ll find whey and vegan protein powders with a short, transparent list of ingredients, and our shop also stocks creatine, magnesium and omega-3. Everything your body needs, nothing it doesn’t.
