A comprehensive guide to understanding the basics of nutrition for optimal athletic performance.

Table of Contents

1. The Foundation of Athletic Nutrition
2. Macronutrients Breakdown
3. Micronutrients for Athletes
4. Meal Timing and Frequency
5. Hydration Guidelines
6. Supplements Worth Considering
7. Common Nutrition Mistakes

Let’s cut through the BS and get straight to what actually matters in sports nutrition. I’ve spent 15 years coaching athletes, and here’s what really works (no fancy diet trends or miracle supplements, I promise! 😉).

The Foundation of Athletic Nutrition {#foundation}

First things first - your body is like a high-performance car. You wouldn’t put regular gas in a Ferrari, right? (Unless you’re really trying to save money, in which case, maybe competitive sports isn’t for you! 😂)

Dr. Peter Attia emphasizes: “The quality of your fuel directly impacts your performance. Period.”

Key Principles:

1. Caloric Balance
2. Nutrient Density
3. Food Quality
4. Consistency

Macronutrients Breakdown {#macros}

Let’s break down your macros (and no, I don’t mean your Instagram photos 📸):

Macronutrient	Daily Requirement	Best Sources	Timing
Protein	1.6-2.2g/kg bodyweight	Lean meats, fish, eggs	Every 3-4 hours
Carbs	4-7g/kg bodyweight	Rice, potatoes, oats	Around workouts
Fats	0.8-1.2g/kg bodyweight	Avocados, nuts, olive oil	Throughout day

Dr. Andrew Huberman notes: “Protein timing throughout the day is more important than total daily intake for muscle protein synthesis.”

Micronutrients for Athletes {#micros}

These are like the pit crew for your body’s race car (still using car analogies, deal with it! 🏎️):

Essential Micronutrients:

• Vitamin D: Crucial for recovery and immune function
• Iron: Oxygen transport (kind of important, right?)
• Magnesium: Muscle function and recovery
• Zinc: Hormone production and immune health

Meal Timing and Frequency {#timing}

Timing is everything (except when it’s not - looking at you, “anabolic window” myth! 😏)

Pre-Workout:

• 2-3 hours before: Full meal
• 30-60 mins before: Light snack

Post-Workout:

• Within 2 hours: Protein + carbs
• Don’t stress about the exact timing

Fun fact: The “anabolic window” isn’t as narrow as we once thought. Thank goodness, because I was tired of seeing guys sprint to their protein shakes! 🏃‍♂️

Hydration Guidelines {#hydration}

Water is life (and no, coffee doesn’t count as water, you caffeine addict! ☕):

• Daily minimum: 3-4 liters
• During training: 500-750ml/hour
• Electrolyte needs increase with sweat rate

Supplements Worth Considering {#supplements}

Here’s what actually works (and what’s just expensive pee):

Supplement	Effectiveness	Dosage	Timing
Creatine	Proven	5g daily	Any time
Protein Powder	Useful	20-40g	Post-workout
Pre-workout	Individual	As directed	30 mins before
BCAAs	Debatable	5-10g	During fasted training

Remember: Supplements are like the spoiler on your car - nice to have but won’t fix a bad engine! 🚗

Common Nutrition Mistakes {#mistakes}

Learn from others’ mistakes (because making them all yourself would take too long!):

1. Under-eating: You can’t fuel a Lamborghini with a teaspoon of gas
2. Poor food quality: “If it fits your macros” isn’t an excuse to eat like a teenager
3. Inconsistency: Weekend warriors, I’m looking at you!
4. Over-supplementation: Your wallet hates this one!

Key Takeaways

1. Focus on whole food sources
2. Hit your protein targets
3. Time your carbs around workouts
4. Stay hydrated
5. Don’t overthink it!

Remember what my old coach used to say: “The best diet is the one you can stick to… unless it’s the see-food diet, then we need to talk!” 😅

Want more nutrition tips? Follow me for daily updates and terrible food puns! 🥑

References:

• Thomas, D. T., et al. (2016). Position of the Academy of Nutrition and Dietetics
• Kerksick, C. M., et al. (2018). ISSN exercise & sports nutrition review update
• Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand