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Sports nutrition is tailored specifically for athletic performance, focusing on timing of macronutrients, hydration strategies, and fueling before, during, and after training. General nutrition follows broader health guidelines. Our plans at Healthynutritionlab address the unique demands of athletes—energy expenditure, recovery, muscle adaptation, and competition day preparation.

Yes. Different sports have different nutritional demands. Endurance athletes need sustained energy and hydration strategies. Strength athletes prioritise protein and caloric surplus for muscle building. We provide sport-specific guidance, including periodised nutrition plans that align with training phases—base building, intensity, and competition tapering.

Signs of under-fueling include persistent fatigue, poor workout performance, slow recovery, increased illness, and declining strength. We calculate your daily energy needs based on training intensity, volume, body composition, and goals. Our nutrition plans provide clear calorie targets, macronutrient breakdowns, and meal timing to ensure you're properly fuelled for performance and recovery.

Pre-workout nutrition depends on timing and your event. A meal 2–3 hours before exercise should contain carbohydrates and protein with minimal fibre and fat. A snack 30–60 minutes before should focus on easily digestible carbs. For competition, fuelling strategies vary—some events require carb-loading the days prior; others need specific in-race nutrition. Learn more in our Training & Fueling guide.

General recommendations are 1.2–2.0 grams of protein per kilogram of body weight daily, depending on sport and training phase. Endurance athletes often need the lower end; strength and power athletes need the higher end. Protein timing matters too—spreading intake across 3–5 meals optimises muscle protein synthesis. Our nutrition plans provide personalised protein targets based on your specific training goals.

Whole foods should form the foundation of any athlete's diet. However, some supplements can support performance if you have specific gaps—creatine for power output, beta-alanine for high-intensity efforts, or iron supplementation if deficient. We provide evidence-based guidance on which supplements may benefit your sport and how to use them effectively alongside a solid whole-food diet.