Sports nutrition for beginners
Every sport makes demands on the body – so whether your goal is to build muscle, increase flexibility or just stay fit, you’ll need to kick-start your plan with the right diet. Fitness expert Katie Hiscock explains how.
Whether you're a running pro or you're just starting out in the swimming pool, it's always good to brush up on basic sports nutrition so you know how to fuel your body the right way. Below, learn how eating a healthy balance of carbohydrates, protein and fats makes all the difference to your performance, endurance, energy and may help to maintain weight.
Next, check out our high-protein recipes, low-carb recipes and energy-boosting recipes. Plus, read how much exercise you should do each day and what is the best exercise for weight loss.
1. Running
Getting started
Running is great for calorie burning, but if you're new to pounding the pavements, take it easy as injury is common in new runners. Your knees take the strain of 4-8 times your own body weight, so muscles and joints need time to strengthen. Follow a gradual training plan and give your body all the nutrients it needs to fuel, repair and strengthen.
For runs of under an hour, you don't need to change your diet radically. Aim for a well-balanced diet based around starchy carbohydrates such as wholemeal bread, pasta, potatoes and rice, protein from meat and other non-meat sources, including beans and eggs, some milk and other dairy foods, plus plenty of fruit and vegetables.
Stepping it up
You'll need to adapt your diet at different stages of your training to include more energy-giving carbohydrates and muscle-repairing protein, especially for runs of over 60-90 minutes.
Take a look at our marathon and race day food guides for more information on endurance sports nutrition.
Go for carbs and protein for post run recovery, try peanut butter and banana, yogurt smoothie, dried fruit and nut mix or eggs on toast.
2. Swimming
Getting started
Swimming is a great all-round exercise and works all the body's major muscle groups. Non-weight bearing, it's gentle on the joints too, so it's ideal for anyone recovering from injury.
A simple balanced diet is all your body needs for low-impact swimming of under 90 minutes. Light meals are best just before a swim to avoid feeling bloated and aid digestion. Water has that curious effect of making you feel famished, so watch you don't undo all your hard work when you step out of the pool by binging on sweet treats. Instead keep healthy snacks to hand or whizz up a nutritious smoothie.
Stepping it up
If you want to step up the intensity or endurance of your swim, your body will need more energy in the form of carbohydrates. Think slow-release low-GI carbs like wholemeal pasta and bread in the lead up to a swim and fast-release carbs like a banana or isotonic sports drinks just before a race (or during, if you can).
Add muscle-repairing protein like chicken, tuna, yogurt or milk after an intense session.
Top carbs for cardio workouts include wholemeal bread, brown rice, quinoa, raisins and other dried fruits, bananas and apples, as well as pulses and beans.
3. Pilates and yoga
Getting started
Pilates and yoga help develop muscle flexibility and can correct postural problems. Regularly stretching out your muscles helps to prevent injuries you might incur from other sports, too. You can support your muscles by drinking plenty of water, packing in fresh fruits, vegetables and oily fish and limiting your salt intake – common in processed foods – as it can lead to fluid retention around the joints. Calcium, magnesium and vitamins C and D can help with musculoskeletal health.
Stepping it up
As you progress, you'll get more of an aerobic workout, building a healthy heart and lungs. Nourish your body with energy-giving carbs and muscle-replenishing protein as part of a well-balanced diet, and you won't go far wrong.
Top flexibility-enhancing foods include oily varieties of fish, green leafy vegetables, citrus fruits, nuts and seeds.
4. Strength training activities
Getting started
Strength training (such as free weights and resistance machine exercises or classes) doesn't have to mean building biceps. Building lean muscle tissue, coupled with regular cardio activity, may be an effective way to maintain weight.
Whether your aim is to bulk up, get stronger or just tone up, a strength training diet needs to include enough energy to enable your body to make muscle. Carbs and protein are the key nutrients, with protein helping to repair damaged muscle fibres and bulk up the muscle tissue. It's thought a small carb plus protein meal such as a low-fat milkshake or fruit yogurt just before and after a workout can enhance resistance-training performance.
Stepping it up
Muscle-building protein is key when it comes to resistance training, but unless you're a body-builder, you only need moderate amounts in your diet. Your energy should still come from carbohydrates, so include high-quality proteins, adequate carbohydrates, plus a dose of heart-healthy fats in your diet.
The best protein foods for strength training include lean meat, poultry and fish, eggs, low-fat milk, yogurt and cheese, lentils and black beans.
Are you taking up a new sport or setting fitness goals? Leave us your comments below...
Katie Hiscock is a fitness writer with diplomas in personal training and sports massage therapy. With an interest in sports nutrition, antenatal exercise and injury prevention, she works as a therapist for Brighton & Hove Albion.
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