It’s not enough to train hard if you don’t watch what you eat. Nutrition for athletes is not only about performing better, but also about recovering faster, avoiding injuries and feeling energised every day. Many active people put a lot of effort into their physical routine, but don’t see the results they expect because their diet doesn’t match what they do in training.
If you feel more tired than usual when doing sport, have injured yourself for no apparent reason or are not making progress despite training consistently, the key may lie in what you put on your plate. We’re not talking about following a strict diet or counting calories non-stop, but about understanding what you need according to the type of exercise you do, how much you train and what your goals are.
What athletes need in their daily diet
Regular training requires sufficient energy, adequate recovery and a smoothly functioning metabolic system. Therefore, an athlete’s diet must be adapted to their type of exercise, weekly workload and goals. Preparing for a 10-kilometre race is not the same as doing strength training to gain muscle or training for several sports a week.
Calories and energy expenditure
The body needs fuel to move, regenerate and perform. The average athlete can expend between 3,000 and 5,000 kcal per day, depending on their muscle mass, type of training and ambient temperature. If you eat below that threshold, you are likely to start noticing accumulated fatigue, loss of strength or low mood.
The easiest way to calculate how many calories you need is to start with your basal metabolic rate (BMR), i.e. what your body expends at rest, and multiply it by a physical activity factor. To this you add your training expenditure (which can be from 300 to over 1,000 kcal per session). This figure is not fixed: if you train harder or do a longer session one day, you will need to eat more.
Furthermore, not all types of exercise consume the same fuels.
- In endurance sports, such as cycling or continuous running, the body tends to use fatty acids and muscle glycogen reserves.
- In high-intensity or strength training, such as HIIT or weightlifting, the use of glycogen and phosphocreatine predominates, which means you need more carbohydrates and protein to recover properly.
Differences according to the type of sport
Each discipline has different energy and nutritional needs. These are the basic keys according to the training approach:
- In endurance sports, carbohydrates should account for 60% to 70% of total energy intake. They are the main source of energy during prolonged exertion and help replenish muscle glycogen after each session.
- In strength or hypertrophy sports, the emphasis is on protein, with amounts that can reach up to 2.5 g/kg of body weight per day, in addition to sufficient calorie support to build muscle.
- In mixed disciplines, such as team sports, a balanced distribution of macronutrients is recommended to suit the weekly workload of training sessions and matches.
Beyond macronutrients, an athlete needs sufficient micronutrients to sustain their performance: vitamins, minerals and antioxidants. This is where Orgono Articomplex, a multivitamin designed for active people who train frequently, can provide a natural boost. Its formula combines essential nutrients to support daily energy, care for joints and maintain overall health without having to complicate things with separate supplements.
How to distribute macronutrients for better training
Once your total energy expenditure is covered, the next step is to distribute your macronutrients properly. The amount is important, but so is the ratio between them. If you don’t eat enough carbohydrates, your body won’t perform well. If you lack protein, you won’t recover properly. If you eliminate fats completely, you affect your hormonal system and vitamin absorption.
Carbohydrates, the main fuel
Carbohydrates are the basis of an athlete’s diet. They are the most efficient source of energy, especially during medium- and high-intensity exercise.
- On light training days, 3 to 5 g of carbohydrates per kilogram of body weight is recommended.
- For moderate training (1 hour/day): between 5 and 7 g/kg/day.
- On intense days or double sessions (2-4 hours/day): up to 8-12 g/kg/day.
After exercise, the body needs to replenish muscle glycogen. The most effective strategy is to combine high glycaemic index carbohydrates with fast protein. The formula most supported by evidence is:
1.2 g of carbohydrates per kilogram of body weight + 0.4 g of protein, in the first 30-60 minutes after training.
Recommended sources: rice, pasta, potatoes, ripe fruit, wholemeal bread, quinoa and oats. At key times, dates, very ripe bananas or maltodextrin drinks can also be included.
Protein for recovery and muscle mass maintenance
Protein is the building block that rebuilds the body after exercise. Its role goes beyond muscle: it also helps maintain immunity, joint health and connective tissue structure.
Requirements vary depending on the type of sport. For example, 1.4-1.8 g/kg/day is needed for endurance sports, but 2.0-2.5 g/kg/day is needed for strength training or hypertrophy.
Ideally, protein intake should be spread over several meals a day, each containing 20-40 g of complete protein. Some animal sources (eggs, fish, whey) provide all the essential amino acids. In vegetarian diets, it is recommended to combine cereals and legumes or to include foods such as soya or quinoa.
In the context of muscle and joint recovery, a supplement such as Silicium G7 Sport Recovery Supplement may also be useful. This liquid organic silicon food supplement helps to regenerate tissue after intense training, helping to keep joints in good condition and reduce discomfort associated with accumulated physical strain.
Healthy fats, hormonal balance and energy
Fats remain essential, even during definition phases. In addition to providing reserve energy, they promote hormone production, brain health and the absorption of fat-soluble vitamins (A, D, E, K).
For athletes, the recommended intake is between 1 g/kg (men) and 1.25 g/kg (women) per day. Prioritise unsaturated fats, such as nuts, seeds, avocado, extra virgin olive oil and oily fish.
In long-duration disciplines such as trail running, triathlon or cycling, the body also learns to use medium-chain fatty acids (MCTs) as a quick source of energy. These are found in coconut products, such as MCT oil and desiccated coconut. These lipids are rapidly metabolised in the liver and provide an effective source of energy during prolonged exertion without causing insulin spikes. Combined with a proper hydration strategy and good metabolic adaptation, MCTs can improve endurance and reduce carbohydrate dependence in long-distance competitions.
What to eat before, during and after training
An athlete’s diet depends not only on what they eat each day, but also on when they eat it. Organising your meals around your training is key to having energy, performing without exhausting yourself, and recovering well. This involves both the amount and type of food you eat and when you eat it.
Eating before exercise
What you eat before training should give you energy without causing heavy digestion. Ideally, you should have a complete meal 3-4 hours beforehand, including:
- Complex carbohydrates: brown rice, pasta, sweet potatoes, rye bread.
- Lean proteins: turkey breast, egg whites, tofu.
- Moderate fats: olive oil, avocado, a handful of nuts.
If you don’t have much time before training (90-60 minutes), opt for a lighter snack with fast-absorbing carbohydrates: a banana, a slice of bread with jam, or a rice drink with cinnamon.
Avoid very fatty or high-fibre foods just before exercise, as they can slow down digestion and cause discomfort during your session.
What to eat during intense training
In sessions lasting longer than 60 minutes, especially if they involve sustained effort or heat, the body needs help to maintain performance.
Experts recommend the following:
- 30-60 g of carbohydrates per hour, preferably in liquid or semi-solid form (sports drinks, gels, soft fruit).
- 500-700 mg of sodium per hour, especially if you sweat a lot.
- 150-200 ml of water every 20 minutes, in small sips so as not to overload the stomach.
Isotonic drinks with 6-8% carbohydrates help maintain blood sugar levels and prevent dehydration. Their osmolarity (270-330 mOsm/kg) facilitates faster absorption than water alone.
Post-workout recovery: the anabolic window
The first 30 to 45 minutes after training are a key window for replenishing glycogen and starting muscle repair. This is the time to combine:
- High glycaemic index carbohydrates: dextrose, white rice, ripe fruit.
- Fast proteins: whey, egg whites, boiled egg.
- Natural antioxidants: red fruits, orange juice, kiwi.
An effective formula is this: 1.2 g/kg of carbohydrates + 0.4 g/kg of protein, taken as soon as possible after exercise.
It is also useful to take care of your muscles and joints from the outside. Silicium G7 Sport Recovery Gel is an effective option for this: it can be applied before or after your session to specific areas (legs, back, shoulders) and helps to relieve strain, activate circulation and promote a more complete recovery.
How to stay hydrated if you exercise daily
During exercise, especially in hot or humid conditions, sweat loss can exceed 2.5 litres per hour. This variability depends on the type of training, intensity, climate and individual characteristics of the person training.
A practical way to estimate your fluid replacement needs is to compare your body weight before and after training. For every kilo of weight lost, it is considered that approximately 1.5 litres of water should be replaced to restore balance.
During prolonged activities, hydration requires more than just water. Drinks designed for sports use often contain electrolytes and carbohydrates in specific proportions. The optimal formulation includes between 20 and 30 mmol/L of sodium, 2 to 5 mmol/L of potassium, and between 60 and 80 g/L of carbohydrates. These concentrations promote better fluid absorption and help maintain physical performance.
Consuming only water during long sessions can alter the body’s sodium balance and increase the risk of hyponatraemia, especially when sweating is intense and essential minerals are not replenished.
In addition to the internal approach, muscle recovery can also be taken care of externally. After intense sessions, especially on hot days or with a heavy training load, applying a cooling cream such as Silicium G7 Sport Recovery Cream helps to relax the muscles, relieve the feeling of overload and promote a more complete recovery. Its use is especially recommended after showering or as part of a regenerative routine at the end of the day.
When does it make sense to take sports supplements?
Creatine monohydrate, in doses of 5 g per day, has been shown to improve strength and maximum power in short, intense exercises. Beta-alanine, taken in amounts of 4 to 6 g per day, is associated with increased exercise capacity in training with high anaerobic demand. Caffeine, used in doses of 3 to 6 mg per kilogram of body weight, shows positive effects on performance in both endurance sports and explosive strength tests.
Protein powder can be an option when the daily protein requirement is not met through diet alone, especially in situations of high workload or limited time for cooking or eating.
In any case, supplementation must be tailored to each individual and their physical and nutritional context, and should never replace a balanced and well-planned diet.
Conclusion: choose a diet that supports your athletic development
An athlete’s diet should not only meet their calorie needs, but also be aligned with their training and goals. The way you distribute macronutrients, the timing of your consumption, and the quality of the foods you choose have a direct impact on how you perform, how you recover, and how you feel on a daily basis.
Personalisation, food quality and timing make all the difference. There is no single formula that works for everyone, but there are clear principles that can be adapted to each type of exercise, weekly workload and lifestyle.
An athlete’s diet should be a tool for performance, health and prevention. It is not about restrictions or following complex plans, but about understanding what your body needs and giving it what helps it evolve. Eating sensibly means training better, getting injured less and enjoying the process more.
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