How Do You Tailor Nutrition Guidance to Athlete Clients?
Ever wondered how professional athletes maintain peak performance through tailored nutrition plans? Hear from Integrative Nutritionists and Licensed Nutritionists who share their expert insights on optimizing dietary guidance for athletes. The first tip focuses on tailoring nutrition based on the specific sport, while the final piece of advice emphasizes personalized nutrition for peak performance. Discover these and four more crucial insights from the experts.
- Tailor Nutrition Based on Sport
- Balance Macronutrients for Performance
- Ensure Adequate Caloric Intake
- Personalize Nutrition for Peak Performance
Tailor Nutrition Based on Sport
Nutrition guidance for athletes is tailored based on their specific sport, training intensity, and schedule to meet unique energy and nutrient demands. Protein, carbohydrates, and fats are strategically balanced to support muscle repair, fuel endurance, and optimize performance. Whole-food snacks and meals should be planned around workouts, emphasizing timing to enhance performance and aid recovery. Hydration strategies are personalized, accounting for individual sweat rates and training conditions to maintain electrolyte balance. Anti-inflammatory foods benefit muscle soreness and promote recovery, with each plan customized to suit the sport's demands and the athlete's goals. A balanced intake of protein, carbohydrates, and fat supports muscle repair, fuels endurance, and optimizes performance. For instance, lean proteins such as organic, free-range grilled chicken, oily fish like wild salmon, and legumes are ideal for muscle recovery, while complex carbohydrates such as quinoa, sweet potatoes, and whole grains provide sustained energy. Healthy fats, including avocados, nuts, and olive oil, support overall health and energy levels. In addition, anti-inflammatory foods like turmeric, ginger, green leafy vegetables, and berries reduce muscle soreness and promote recovery.
Balance Macronutrients for Performance
Whether they are an endurance-focused or sprint-focused athlete will change their nutritional needs. I first recommend a macronutrient balance based on their sport and training phase. Also, being aware of hydration and educating on how to fuel their bodies for workouts as well as competitions. With personalized nutrition plans, athletes can run faster, be more agile, and build muscle more quickly.
Ensure Adequate Caloric Intake
Athletes have unique nutritional needs due to their higher level of activity. When creating an athlete's nutrition plan, it is essential to get a solid understanding of everything they are doing for activity, including the duration, intensity, time of day, daily steps, etc., to ensure they are eating enough overall calories. It's also important to assess macronutrient intake. I find many athletes are not meeting their carbohydrate needs. Carbohydrates are the main energy source used during activity, so making sure these are consumed pre- and post-workout, as well as getting adequate amounts throughout the day, can lead to increases in overall energy levels, prevent athletes from "hitting the wall" during activity, and improve performance.
Personalize Nutrition for Peak Performance
Fueling Victory: How Personalized Nutrition Plans Boost Athlete Performance
By Dr. Peter Brukner, OAM, MBBS, FACSP, FACSM, FASMF, FFSEM
Nutritionist, Dietitian, Sports Physician
Fatlotofgood.com.au
"Each athlete's nutrition plan must be as unique as they are—tailored to their body's needs and training goals to fully support their journey toward peak performance."
- Dr. Peter Brukner
With over thirty years of experience as a nutritionist and sports medicine doctor, I understand the critical role nutrition plays in athletic performance. It's not just about eating "healthy" foods; it's about knowing how the body uses nutrients to boost energy, aid recovery, and stay in peak condition. I create personalized nutrition plans to help each athlete perform their best.
Why Nutrition Plans Are Personal
Every athlete is different, so one-size-fits-all diets don't work. I tailor plans based on their body type, energy use, and training level to fully support their physical needs and goals.
Real-Life Example: Endurance That Lasts
I worked with a cyclist who frequently "bonked" mid-race. High-carb foods weren't helping, so we switched to a low-carb, high-fat (LCHF) diet. This allowed his body to use fat as a steady energy source, stabilizing his energy during long races and helping him recover faster.
The Right Food at the Right Time
Timing nutrition is just as important as food choice. After exercise, I recommend a mix of protein and carbs to support muscle recovery and restore glycogen. For example, a runner I worked with recovered faster after adding protein-rich snacks with leucine and fast-digesting carbs post-training.
Supplements: Support When Needed
Whole foods are ideal, but sometimes supplements can help. Electrolytes support hydration, omega-3s reduce inflammation, and creatine aids athletes needing short bursts of energy.
Thinking Long-Term
Nutrition not only boosts performance but also supports long-term health. By focusing on metabolic health―insulin sensitivity and inflammation―I help athletes reduce injury risk and perform better over time. The most rewarding part of my job is showing athletes the power of food.
