Fuelling the Machine: Diet for Athletic Performance
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Fuelling the Machine: Diet for Athletic Performance
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For grown-ups
Companion summary
What if the food on your plate could make you faster, stronger, and sharper on the pitch?
Elite footballers and sprinters plan their meals as carefully as they plan their training sessions.
Your muscles store a fuel called glycogen — carbohydrates like pasta and rice fill that tank before big matches.
When you finish, try planning a simple match-day meal and think about what each ingredient actually does for your body.
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What Did You Eat Before Your Last Big Effort?
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Think about the last time you did something physically demanding — a race, a match, a long training session. What had you eaten beforehand? Did it help or hinder you? Elite athletes treat food as seriously as training itself. In 2012, swimmer Michael Phelps was reported to consume around 10,000 calories a day during intense training blocks — roughly four to five times what most adults need. Why would a body demand that much fuel? And would the same diet work for a marathon runner, a gymnast, or a sprinter? Nutrition is not one-size-fits-all. Today you'll find out exactly why.
💭 Think about this
If you were competing in a 90-minute football match starting at 3 pm, what would you eat for lunch and why? Jot down your instinct — you'll revisit it at the end.
✨
What Did You Eat Before Your Last Big Effort?
📊📈📉🧮
Think about the last time you did something physically demanding — a race, a match, a long training session. What had you eaten beforehand? Did it help or hinder you? Elite athletes treat food as seriously as training itself. In 2012, swimmer Michael Phelps was reported to consume around 10,000 calories a day during intense training blocks — roughly four to five times what most adults need. Why would a body demand that much fuel? And would the same diet work for a marathon runner, a gymnast, or a sprinter? Nutrition is not one-size-fits-all. Today you'll find out exactly why.
💭 Think about this
If you were competing in a 90-minute football match starting at 3 pm, what would you eat for lunch and why? Jot down your instinct — you'll revisit it at the end.
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The Science of Sporting Fuel
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The Science of Sporting Fuel
Your body runs on energy measured in kilocalories (kcal). Where that energy comes from, and when you supply it, determines how well you perform.
**s — the big three**
Carbohydrates are your body's preferred fuel for exercise. When you eat carbs — bread, rice, pasta, fruit — your body converts them to glucose and stores some as in muscles and the liver. During moderate-to-high-intensity exercise, glycogen is the primary energy source. When glycogen runs out, performance drops sharply; athletes call this 'hitting the wall'. Complex carbohydrates (oats, wholegrain bread) release energy slowly and steadily, while simple carbohydrates (fruit, sports drinks) release energy quickly — useful mid-event.
Protein is the building and repair nutrient. Every time you train hard, tiny tears form in muscle fibres. Protein — found in meat, fish, eggs, dairy, legumes, and tofu — provides that repair and rebuild those fibres stronger. Athletes generally need more protein than non-athletes: around 1.2–2.0 g per kilogram of body mass per day, depending on the sport. Timing matters: consuming protein within 30–60 minutes after exercise maximises muscle repair.
Fats are not the enemy. Dietary fats — from oily fish, avocado, nuts, and olive oil — provide a dense energy source used heavily during low-intensity, long-duration exercise such as distance running or cycling. Unsaturated fats also support joint health and help absorb fat-soluble vitamins (A, D, E, K).
**s — the fine-tuners**
Vitamins and minerals are needed in small amounts but have large effects. Iron carries oxygen in the blood; low iron causes fatigue. Calcium and vitamin D keep bones strong, reducing fracture risk. Sodium and potassium (lost in sweat) help muscles contract correctly — severe loss causes cramps.
**Hydration**
Water makes up roughly 60% of the human body. Even 2% dehydration can reduce aerobic performance by up to 10–20%. Athletes should drink consistently throughout the day, not just when thirsty. During exercise lasting longer than 60 minutes, sports drinks containing (sodium, potassium) help replace what is lost in sweat.
**Timing: pre, during, post**
Pre-exercise (2–3 hours before): a meal rich in complex carbohydrates with moderate protein and low fat, since fat slows digestion.
During exercise (>60 min): small amounts of simple carbs and fluid every 20–30 minutes.
Post-exercise (within 30–60 min): a mix of protein and carbohydrates to repair muscle and replenish glycogen — for example, chocolate milk, a chicken sandwich, or a smoothie with yoghurt.
Worked example
SCENARIO: Amara is a 14-year-old middle-distance runner with a 1500 m race at 2 pm. Plan her nutrition for the day.
BREAKFAST (8 am): Porridge with banana and a glass of orange juice. WHY: Oats are a complex carbohydrate for steady energy; banana adds simple sugars and potassium; juice provides vitamin C which aids iron absorption.
LUNCH (11 am — 3 hours before race): Wholegrain pasta with tomato and chicken, small salad, water. WHY: Complex carbs top up glycogen; chicken provides protein without a high fat content that would slow digestion; water begins hydration top-up.
Pre-race snack (1:15 pm): Half a banana and a few sips of water. WHY: Small, simple carb hit for quick energy; avoids a full stomach.
DURING the race: Water at the start and finish (race is <5 min, so no mid-race feeding needed).
RECOVERY (within 30 min post-race): Chocolate milk or yoghurt with fruit. WHY: Provides both protein (muscle repair) and carbohydrates (glycogen replacement) in one convenient food.
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Apply Your Knowledge
Try it yourself
Answer each question on your own. Read carefully — some questions ask you to explain your reasoning, not just pick a fact.
1. A cyclist is 90 minutes into a 3-hour road race and starts to feel her energy fading. Which nutrient should she prioritise right now, and in what form?
2. A sprinter wants to maximise muscle repair after a weights session. When should she eat her post-exercise protein meal for the best effect?
3. Which of the following best explains why a marathon runner's diet needs a higher proportion of fats than a 100 m sprinter's diet?
4. A young footballer notices frequent muscle cramps during matches. A sports nutritionist suggests the cramps may be linked to his diet. Which nutrient deficiency is the most likely cause?
5. Evaluate the following pre-match meal: a large beef burger with fries and a fizzy drink, eaten 30 minutes before kick-off. Identify TWO specific problems with this choice and explain the impact on performance.
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Lock It In
Carbohydrates (especially complex ones) are the primary fuel for moderate-to-high intensity sport — protect your glycogen stores.
Protein timing matters: eat it within 30–60 minutes after exercise to maximise muscle repair and growth.
Even mild dehydration (as little as 2%) measurably reduces athletic performance — hydrate consistently, not just when thirsty.
1. A gymnast trains for 2 hours each morning focused on strength and flexibility. Which daily diet profile best supports her training goals?
🌱 Reflect
Go back to your instinct answer from the Starter — what would you eat before a 3 pm football match? Would you change your answer now? What specifically would you add, remove, or re-time, and why?
