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Healthy food and staying hydrated is the best fuel for athletic performance. Eating and drinking well is as important as physical training in reaching your fitness goals.
Eating for Success
Athletes need more energy when training. Consuming too little food and fluid to support training will work against your plan for physical fitness. Your body needs enough energy to build muscle, strength and endurance, and recover from exercise. Eat three well-balanced meals per day with healthy snacks in between.
- A well-balanced meal combines foods from at least three of the four food groups
- A well-balanced snack combines foods from at least two of the four food groups
Check Canada's Food Guide for your recommended daily number of servings from the four food groups. You may need to aim for the upper range of servings to meet your energy needs while training (e.g. if you are recommended 6-7 servings per day Grain Products, aim for 7). Remember Canada's Food Guide is just a guide; competitive athletes may need a couple extra servings from each food group.
As an athlete, your eating patterns may vary in terms of size and timing of meals, snacks and beverages. This will depend on your activity of choice, intensity and duration of exercise. Consider the following:
- Be sure to eat before exercising instead of exercising in the fasting state
- Smaller meals and snacks may be better before exercising
- Be sure you are well hydrated before you exercise
- Choose a pre-exercise meal or snack that is high in carbohydrates and protein and relatively low in fibre and fat. This way you won't feel too full or hungry
- For intense endurance exercise lasting longer than one hour, a sports beverage or gel may be helpful
- Eat a well-balanced meal or snack shortly after exercise
Stay Hydrated!
Staying hydrated is important before, during and after exercise. Dehydration occurs when fluid loss (e.g. from sweat) is greater than fluid intake. This can impair athletic performance and can be dangerous, particularly in hot weather.
Water is the best hydration beverage. For intense exercise lasting longer than one hour or several times per day, a sports beverage may be beneficial. Sports beverages provide carbohydrate and electrolytes to make up for the losses associated with prolonged exercise and sweating. Most recreational athletes don't need the extra calories or sodium from sports drinks.
Before Exercise
(at least 4 hours prior) |
During Exercise |
After Exercise |
| Drink 5-7 ml/kg body weight (2-3 ml/lb) water |
Depends on individual sweat rate and duration of activity. Drink water as often as your activity allows |
Drink at least 450-675 ml water or sport beverage for every pound (~0.5kg) weight/fluid loss during exercise* |
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*To determine your weight/fluid loss during exercise, weight yourself before and after you exercise. The difference is fluid lost through sweat.
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Important Nutrients
- Calcium and vitamin D help build and maintain strong bones. Consuming too little could increase your chance of developing stress fractures or weak, brittle bones
- Be sure to meet your Milk and Alternatives recommendations each day
- If you train indoors you may benefit from a vitamin D supplement. A healthcare professional can help you find a supplement that's right for you
- Iron deficiency is one of the most common nutrient deficiencies among athletes, especially women. Athletes need iron to deliver oxygen to muscle cells and organs during periods of exertion and rest
- Include iron-rich foods in your diet each day
- High iron foods: meat, fish, seafood, poultry, eggs, beans, lentils, whole grain cereals, enriched tofu, leafy green vegetables
- Speak to a healthcare professional if you are concerned about your iron status. An iron supplement may be prescribed if you are iron deficient
Carbohydrates
The main fuel used by the body during exercise is carbohydrate (e.g. from bread, pasta, fruit, milk). When you eat carbohydrates, some gets stored in muscles as glycogen. Glycogen breaks down to sugar in the bloodstream and is a quick and efficient source of energy. These glycogen stores are what power muscle contractions during physical activity. Your brain and muscles need carbohydrates for energy. A carbohydrate-restricted diet can hurt your athletic performance.
As your energy needs increase, focus on meeting the upper end of your daily Grain Products recommendation outlined in Canada's Food Guide. Carbohydrate foods can help you build, maintain, and replace glycogen stores throughout training. But don't neglect the other food groups - be sure to meet your recommendations for all food groups.
Protein Supplements
Protein supplements are generally not necessary for any athlete. Endurance and strength-training athletes may have slightly higher protein needs which can easily be met through high-protein foods.
If you are meeting your energy needs and eating a well-balanced diet, you are likely consuming enough protein to support your training. Protein powders and supplements can be expensive. Focus on meeting your protein needs through foods.
High protein foods: meat, fish, poultry, milk, cheese, eggs, whole grains, beans, peas, lentils, nuts, seeds.
Eating well and staying hydrated is an essential part of athletic training and performance. It will help you perform and feel your best!
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