Sports Nutrition: The Basics Every Coach Must Master
Macronutrients, meal timing, hydration: master the fundamentals of sports nutrition to better support your clients.
Macronutrients: the Foundation of Everything
Sports nutrition rests on three pillars: proteins, carbohydrates, and fats. Understanding their role allows you to build nutritional plans consistent with your clients' goals.
Proteins
Essential for muscle recovery, proteins should represent between 1.6 and 2.2 g per kilogram of body weight for an athlete in a muscle-building phase.
Carbohydrates
The main fuel for effort, carbohydrates power intense sessions. An active athlete needs 4 to 7 g per kilogram depending on the intensity and duration of their training.
Fats
Often overlooked, fats play a crucial role in hormone production and fat-soluble vitamin absorption. Aim for 20 to 35% of total caloric intake.
Meal Timing
The pre-workout meal (1 to 2 hours before) should be rich in complex carbohydrates and moderate in protein. Post-workout, prioritise a protein + fast carbohydrate combination within 30 minutes of the effort.
Hydration
Even a 2% dehydration level affects performance. Recommend 500 ml of water 2 hours before exercise, then 150 to 250 ml every 15 to 20 minutes during the session.
Planning with I Train With You
The "Meals & Snacks" module lets you create complete nutritional plans and assign them directly to your clients from your dashboard.
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