Explore our comprehensive collection of evidence-based nutrition content designed for active individuals seeking to optimise their diet and performance.
Understanding how much protein you need daily is essential for muscle recovery and performance. This guide explores the science behind protein intake, optimal timing, and sources for various activity levels.
Read ArticleProper hydration can significantly impact athletic performance and endurance. Discover the latest evidence on fluid intake recommendations, electrolyte balance, and personalised hydration protocols for different sports.
Read ArticleTiming your meals around training sessions can enhance recovery and performance. Learn the research-backed recommendations for pre-workout fuelling and post-workout nutrient consumption to maximise your results.
Understand which nutritional supplements are evidence-based for athletic performance. This comprehensive overview covers creatine, beta-alanine, BCAAs, and other popular options with scientific backing.
Read ArticleRecovery nutrition is crucial for allowing your body to adapt to training stress. Explore the role of carbohydrates, protein, and micronutrients in supporting muscle repair and reducing fatigue between sessions.
Read ArticleCarbohydrates are essential for high-intensity performance and endurance activities. Discover the types of carbohydrates, loading strategies, and how to fuel your workouts effectively for sustained energy.
Read ArticleElectrolytes play a vital role in maintaining hydration status and muscle function. Learn about sodium, potassium, and magnesium balance to prevent cramping and maintain optimal performance in endurance sports.
Read ArticleHow often should active individuals eat, and how should they distribute nutrients throughout the day? Explore the evidence on meal frequency, nutrient timing windows, and strategies for optimal body composition.
Read ArticleDive deeper into these comprehensive nutrition guides curated for active individuals looking to enhance their performance.
A complete reference for understanding and calculating your individual macronutrient needs based on your activity level, body composition goals, and training style. This guide includes practical calculation tools and real-world examples.
Discover the evidence on nutrition from whole foods versus supplementation for active individuals. This article explores the benefits of food first approaches whilst identifying situations where supplementation provides genuine value.
Access our collection of downloadable guides, checklists, and tools to support your nutrition journey.
A practical daily checklist to ensure you're covering all nutritional bases for optimal performance and recovery.
Download PDFDetermine your daily energy requirements based on activity level, age, and body composition goals.
Use CalculatorA comprehensive reference guide to the nutritional content of common foods and meal combinations.
View DatabaseFind answers to common questions about nutrition for active individuals.
The protein requirement for active individuals typically ranges from 1.2 to 2.0 grams per kilogram of body weight daily, depending on the type and intensity of activity. Endurance athletes may need towards the lower end, whilst strength and power athletes often benefit from the higher range. Distribute protein evenly throughout the day in 20-40g portions for optimal muscle protein synthesis.
Pre-workout meals should combine carbohydrates and protein consumed 2-3 hours before exercise. Good options include oatmeal with berries and yoghurt, a banana with almond butter, or a turkey sandwich. For training within an hour, opt for easily digestible carbohydrates like a piece of fruit or sports drink. Avoid high-fat and high-fibre foods immediately before exercise as they may cause digestive discomfort.
Hydration is critical for maintaining performance, thermoregulation, and preventing fatigue. During exercise lasting over 60 minutes, aim to drink 400-800ml of fluid per hour depending on sweat rate and environmental conditions. For shorter workouts, plain water is usually sufficient. Include electrolytes (sodium) in longer duration activities to enhance fluid retention and prevent hyponatraemia in ultra-endurance events.
Supplements should complement, not replace, a balanced diet. Evidence supports creatine monohydrate, beta-alanine, and caffeine for performance enhancement in specific sports. However, prioritise whole foods first as they provide micronutrients and fibre alongside macronutrients. Consult with a sports nutritionist to identify any genuine nutritional gaps that supplementation might address based on your individual needs and training demands.
Post-exercise nutrition accelerates recovery by replenishing energy stores and providing building blocks for muscle repair. Consume carbohydrates (1-1.2g/kg body weight) and protein (0.25-0.40g/kg) within 30-60 minutes after training. This window optimises muscle protein synthesis and glycogen resynthesis. Additionally, adequate sleep, hydration, and micronutrient intake (particularly antioxidants and anti-inflammatory compounds) play crucial roles in overall recovery.
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