The Role of Nutrition in Exercise

How you fuel your body has a direct effect on how well you perform — whether you’re lifting weights, running, cycling, or simply moving through an active day. Nutrition isn’t just about calories, it’s about supplying your body with the right building blocks for energy, recovery, and long-term resilience.

The General Rules

Eat enough complete protein, complex carbohydrates, healthy fats, and micronutrients to support energy and repair.
Drink enough fluids to stay hydrated before, during, and after activity.
Remember: the harder you push your body, the more your body demands from your nutrition.

Planning your day around meals, recovery, and sleep is just as important as the exercise itself.

Nutrition Requirements for Exercise

Protein – The Repair Crew

Exercise (especially strength training) breaks down muscle tissue. Protein supplies amino acids to repair and rebuild it. Of the 20 amino acids, 9 are essential and must come from food. Aim to spread protein across your day to maximise recovery.

Carbohydrates – The Fuel Tank

Carbs are stored as glycogen in muscle and the liver. High-intensity training like sprinting or lifting relies heavily on these stores. When glycogen runs low, fatigue kicks in. Endurance athletes often use carb loading to ensure performance doesn’t drop.

Fat – The Endurance Energy

Fat is calorie-dense and a powerful energy source, especially for longer, lower-intensity training. Rather than avoiding fat, focus on quality sources — nuts, seeds, avocados, and olive oil.

Vitamins and Minerals – The Silent Partners

Micronutrients help convert food into usable energy, support tissue repair, and maintain immune function.

B vitamins: energy metabolism.
Zinc: tissue repair.
Iron: oxygen transport.
Calcium & vitamin D: bone strength and resilience.

Hydration – The Forgotten Essential

Even a 2% drop in body fluid can impair performance. Water regulates temperature, circulation, digestion, and joint lubrication. Replenish fluids consistently, not just during training.

Nutrition Requirements for Recovery

Calories: More exercise = more energy needs.
Electrolytes: Sweat drains sodium, potassium, and chloride — replace with food and fluids.
Key micronutrients: folate, B12, iron, calcium, vitamin D all support red blood cells, oxygen transport, and bone health.
Sleep: Deep recovery happens at night. Nutrients like tryptophan and magnesium regulate melatonin, improving rest and repair.

Timing Matters

Pre-exercise: A small carb-rich meal about an hour before.
Post-exercise: Within an hour, combine protein + carbs to kickstart recovery and glycogen refuelling.

Nutrition by Training Type

Strength training: Prioritise complete proteins with leucine (soy, legumes + grains, eggs, fish) to trigger muscle growth.
Cardio/endurance: Ensure sufficient carbohydrate intake to maintain glycogen and delay fatigue.

A varied whole-food diet is best — many nutrients work better in synergy (e.g. vitamin D absorbs better with fat).

Plant-Based Eating and Exercise

There’s debate about whether plant-based diets hinder or help performance. The evidence shows diet quality is what matters most, not whether meat is included. A well-planned plant-based diet can provide all necessary nutrients, though B12 supplementation is usually required.

From an environmental angle, plant proteins can deliver up to 8x more protein per unit of carbon emissions compared to animal sources. For performance and sustainability, this is a win-win.