Sports Nutrition Basics Part 1: Macronutrients, Hydration and Why Fueling Matters
With an abundance of information telling us to eat certain foods and avoid others, nutrition can feel complicated — even more so when you're an athlete. You might be wondering: what should I include in my diet? What foods will help my recovery.
In Part 1 of Sports Nutrition Basics, we'll talk about what good sports nutrition can help you with, break down information about macronutrients, and share some practical tips along the way. And if you'd like guidance tailored to you, our Registered Dietitians are here to help.
Why does sports nutrition matter?
Good sports nutrition provides the energy to perform at your best, increases focus, enhances training adaptations, and improves recovery from training sessions and injuries.
If you're reading this blog post, chances are you already know that nutrition is important. Beyond performance, working on nutrition can help you develop healthy eating habits that support your overall health.
What are macronutrients and micronutrients?
Food is made up of 3 macronutrients — carbohydrates, protein and fat — each playing an essential role in health and performance. Micronutrients are the vitamins and minerals found in varying levels in different foods.
Like macronutrients, each micronutrient plays an important part in maintaining our health. Let's look at each in turn.
Carbohydrates
Carbohydrates are the body's main source of energy — they are broken down to fuel working muscles.
There are two main types of carbohydrates: simple and complex. Simple carbohydrates are broken down by the body quickly, providing a fast energy source. However, the energy is usually short-term and not sustained. Examples of simple carbohydrates include fruit juice.
Complex carbohydrates take longer to break down and provide energy over a longer period of time. Examples include whole grains, fruits and vegetables.
When it comes to eating around physical activity, the types of carbohydrates to choose will depend on the timing.
Protein
For athletes, consuming enough protein helps limit muscle breakdown, build muscle and support the recovery process.
We have a great blog post on the essentials of protein, complete with examples of animal and plant-based protein sources that can be included in your diet.
Tip: Spreading your protein intake throughout the day is a great way to balance meals and fuel around exercise.
Fat
Dietary fat provides a source of energy and helps the body absorb certain vitamins, among other roles — and it's often overlooked in sports nutrition.
There are two types of fats: saturated and unsaturated. Choose unsaturated fats — aka healthy fats — more often. Examples include avocados, olive oil and walnuts.
Some foods like fatty fish (for example, salmon) also contain omega-3s, which may play a role in reducing post-exercise inflammation and soreness, supporting recovery.
Micronutrients
Micronutrients like calcium, iron and zinc support everything from bone health to energy production — they're the stars behind the scenes.
Choosing a variety of foods can help you increase your intake of micronutrients. Fruits and vegetables are rich in vitamins and minerals, and some are rich in antioxidants like polyphenols.
Polyphenols can help reduce inflammation and support muscle recovery, which is especially important for athletes and active individuals. Polyphenols can be found in foods like berries and grapes.
Hydration
During exercise, the body loses water and electrolytes (sodium, chloride, potassium) through sweat — and losing just 2% of body weight as fluid can negatively affect performance.
Sweat losses can be higher during prolonged activity and with exercise in hot environments. This creates a need to replace the water that is lost.
Whether to use water or a sports drink to rehydrate depends on a couple of factors. If you exercise for a prolonged period of time, exercise in hot temperatures or are a salty sweater, you may have higher fluid and electrolyte losses through sweat. In this case, a sports drink is likely to be beneficial, as it contains electrolytes, which help replenish those lost in sweat.
Stay tuned for a future blog post on hydration.
Frequently Asked Questions
What are the 3 macronutrients?
The three macronutrients are carbohydrates, protein and fat. Carbohydrates are the body's main energy source, protein supports muscle building and recovery, and fat provides energy and helps absorb certain vitamins.
Should athletes drink water or sports drinks?
For most everyday exercise, water is sufficient. Sports drinks become beneficial during prolonged exercise, exercise in hot conditions, or for people with high sweat and electrolyte losses, because they help replenish electrolytes lost through sweat.
How does nutrition affect athletic recovery?
Adequate energy and protein intake limits muscle breakdown and supports muscle repair, while foods rich in antioxidants (like berries and grapes) and omega-3s (like salmon) may help reduce post-exercise inflammation and soreness.
Do athletes need supplements to meet their nutrition needs?
Many athletes can meet their needs through a varied diet of whole foods. Individual needs vary, so it's best to consult a Registered Dietitian before adding supplements to your routine.
In Conclusion
Carbohydrates, protein and fat all have important roles in health and performance. A good sports nutrition plan can help you stay fueled and perform at your best.
Ready to dive deeper? Check out Part 2 of Sports Nutrition Basics for information on what to eat before, during and after exercise.
And if you want a plan built around your sport, schedule and preferences, book a FREE 20-minute discovery call with the team at Gentle Nutrition Co. — appointments are available virtually.
References
Jäger, R., Heileson, J. L., Abou Sawan, S., Dickerson, B. L., Leonard, M., Kreider, R. B., Kerksick, C. M., Cornish, S. M., Candow, D. G., Cordingley, D. M., Forbes, S. C., Tinsley, G. M., Bongiovanni, T., Cannataro, R., Campbell, B. I., Arent, S. M., Stout, J. R., Kalman, D. S., & Antonio, J. (2025). International Society of Sports Nutrition position stand: Long-Chain Omega-3 Polyunsaturated Fatty Acids. Journal of the International Society of Sports Nutrition, 22(1), 2441775. https://doi.org/10.1080/15502783.2024.2441775
Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. (2016). Canadian Journal of Dietetic Practice and Research, 77(1), 54. https://doi.org/10.3148/cjdpr-2015-047
Blog was reviewed by Anika Dhalla, RD
