A runner who finishes a long run on Sunday morning with nothing but a coffee in their stomach, then follows it up with an oversized late brunch: it’s a scene that plays out every week in athletics clubs.
The problem isn’t a lack of willpower, but a mismatch between when the body needs energy and when it gets it. Sports nutrition is less about choosing a superfood than managing timing and portion sizes, and building a few practical eating habits.
Energy deficiency in recreational athletes: an underestimated risk
Calorie restriction is often associated with elite athletes facing weight-related demands. Yet the 2023 International Olympic Committee consensus describes REDs (Relative Energy Deficiency in Sport) as a risk that also affects recreational athletes, both men and women.
REDs is about more than weight loss. It can affect several bodily functions, including immunity, bone density, hormone regulation and, of course, performance itself. Insufficient calorie intake can impair performance before you even notice it. In women, absent or irregular periods can accompany this deficiency and warrant medical evaluation rather than being dismissed as a normal consequence of training.
The IOC consensus also highlights the possible role of low carbohydrate availability. In other words, it’s not just total calorie intake that matters, but also the proportion of those calories set aside for carbohydrates to fuel exercise. Cutting back on starchy foods during periods of intensive training is like driving with the fuel warning light on.
For more on the basics of eating to support exercise, Y a du Sport’s nutrition section explains the principles to follow for different types of activity.
Meal timing around training: what makes a practical difference
Eating well isn’t enough if you eat at the wrong time. A meal high in fiber and fat two hours before an interval session is almost guaranteed to cause digestive discomfort. Conversely, repeatedly training fasted without guidance can put you at risk of the deficiency described above.
Before exercise: choose easily digestible foods
It’s best to eat your last solid meal well before an intense workout, so digestion is well underway. Choose foods low in fat and fiber and rich in easily absorbed carbohydrates: white rice, bread, ripe bananas or applesauce.
A meal that’s too high in protein before exercise slows gastric emptying. Protein has its place, but portions should be moderate at this point.
During exercise: hydration comes first
The body loses a significant amount of water each day through breathing, urination and sweating, and physical exertion accelerates these losses. Water at a moderate temperature, sipped regularly in small amounts, is the foundation. For exercise lasting more than an hour, a lightly sweetened isotonic drink can help maintain energy levels without overloading the stomach.
After exercise: the recovery window
A post-workout snack combining carbohydrates and protein helps replenish glycogen stores and kick-start muscle repair. Plain yogurt with fruit, bread with cottage cheese, or a bowl of oatmeal with a handful of nuts will do the job without the need for specialized products.
Putting together an athlete’s plate without overcomplicating things
Sports nutrition recommendations are based on the same foundations as those for the general population, with adjustments to portion sizes. Unless you engage in a high level of physical activity, there’s no need to overhaul your diet.
Here are some practical guidelines for planning your meals:
- At least five servings of fruit and vegetables a day, with a variety of colors to provide a broad range of micronutrients and antioxidants.
- Starchy foods at every main meal (wholegrain if you tolerate them well), providing the carbohydrates needed to replenish glycogen stores.
- Two servings of fish a week, including one oily fish; regular servings of legumes; and poultry as your first choice over other meats.
- Small amounts of vegetable oils (rapeseed, walnut, olive) for polyunsaturated fatty acids, without adding excess calories.
This approach meets the needs of most recreational athletes. Adjusting portion sizes rather than piling on supplements is the most effective habit to adopt. Carbohydrate intake should increase with training volume, not with ambition.
Sports supplements: what EU regulations say
Claims on supplement packaging are governed by EU rules on health claims. Only claims authorized by the European Food Safety Authority may appear on a product. A claim such as “contributes to the reduction of tiredness and fatigue” in relation to magnesium is permitted, but manufacturers cannot freely claim that a product “improves performance” without regulatory approval.
In practice, most supplements provide nothing that a varied diet doesn’t already cover. There are situations where supplementation is justified (iron deficiency confirmed by a blood test, or vitamin D deficiency in winter at certain latitudes), but these call for a medical diagnosis, not an impulse buy.
Checking that a supplement carries a recognized anti-doping certification helps protect registered athletes from the risk of cross-contamination. This is rarely mentioned on retail websites, but it’s essential for anyone taking part in competitions.
Sports nutrition doesn’t require a complete overhaul of your diet. Getting meal timing right, maintaining enough energy intake to meet the demands of your training, and being wary of marketing shortcuts around supplements: these three steps deliver more reliable results than any trendy protocol. The best nutrition plan is the one you stick to, week after week.
