Sports nutrition: the complete guide

Nutritional periodization adapts your diet to your training cycle, just as training itself is periodized. In the general preparation phase (high volume), carbohydrate needs are at their peak (5 to 8 g/kg) to fuel long sessions and recovery.

In the specific preparation phase (high intensity), protein is kept high (1.6-2.2 g/kg) to support muscle adaptations, and carbs are adjusted to session intensity. On rest days, carbs can be reduced in favor of high-quality fats.

In the tapering and competition phase, the goal is to maximize glycogen stores while maintaining weight. Carb loading (3 days of high carbs at 8-10 g/kg) is relevant for events lasting over 90 minutes. This periodized approach is used by Olympic and professional teams.

The ideal pre-workout meal combines complex carbs and protein, with little fat and fiber for quick digestion. Examples: white rice with chicken, oatmeal with protein powder, or toast with scrambled eggs. Consume it 2 to 3 hours before the session.

During exercise (intra-workout), nutrition is only necessary for intense sessions over 60 to 90 minutes. In that case: 30 to 60 g of fast carbs per hour (carb drink, gel, banana) and water with electrolytes. For strength training under 90 minutes, water alone is usually enough.

Post-workout, aim for 20 to 40 g of protein and 0.8 to 1.2 g/kg of carbs within 2 hours. A whey shaker with a banana is classic, but a real meal is just as effective. The "anabolic window" is wider than supplement marketing would have you believe.

Creatine monohydrate is the most studied and effective supplement: it increases strength and power performance by 5 to 10%, promotes hypertrophy, and improves recovery. 3 to 5 g per day, no loading phase needed, and safe for kidneys in healthy individuals.

Caffeine (3 to 6 mg/kg, 30 to 60 minutes before exercise) improves endurance, reduces perceived exertion, and increases power. Beetroot juice (500 mL or 6-8 mmol of nitrates, 2 to 3 hours before) improves endurance by 1 to 3% through nitric oxide production.

BCAAs, glutamine, pre-workout boosters, and "gainers" lack solid evidence of benefits beyond what a proper diet provides. Invest in real food rather than expensive supplements with marginal effects.