Fuel Your Competitive Edge Like the Pros

Calorie needs vary widely based on sport, training intensity, body size, and goals. Endurance athletes may need 3,000-5,000+ calories daily, while strength athletes typically need 2,500-4,000 calories. During heavy training phases, some elite athletes consume 6,000-8,000 calories. Our AI calculates your specific needs based on your sport, training schedule, body composition, and performance goals.

Research shows that distributing protein intake throughout the day is more important than exact timing. Aim for 20-40g of high-quality protein every 3-4 hours, including within 2 hours post-workout. The total daily protein target of 1.6-2.2g per kg of body weight matters most. For overnight recovery, consuming casein protein or cottage cheese before bed can support muscle protein synthesis during sleep.

Pre-workout (2-3 hours before): A balanced meal with complex carbs, moderate protein, and low fat, such as oatmeal with banana and whey protein. For a quick snack 30-60 minutes before, try a banana or energy bar. Post-workout (within 2 hours): Focus on protein (20-40g) and carbohydrates (0.5-1g per kg body weight) to replenish glycogen and support recovery. Examples include a protein shake with fruit or chicken with rice.

Hydration is critical for performance. Even 2% dehydration can reduce endurance by up to 25% and strength by 2-3%. Athletes should drink 500ml of water 2-3 hours before exercise, 200-300ml every 15-20 minutes during exercise, and 1.5 liters for every kilogram of body weight lost through sweat. For sessions over 60 minutes, sports drinks with electrolytes help maintain sodium and potassium levels.

While whole foods should be the foundation, some supplements have strong evidence for athletes: creatine monohydrate (3-5g daily for strength and power), caffeine (3-6mg/kg for endurance and focus), beta-alanine (3-6g daily for high-intensity performance), and vitamin D if levels are low. Protein supplements are convenient but not superior to whole food sources. Always prioritize food first and consult a sports dietitian before supplementing.

Carb cycling involves varying carbohydrate intake based on training demands. On heavy training days, you consume more carbs (5-8g/kg) to fuel performance. On rest or light days, you reduce carbs (2-3g/kg) and increase fat intake. This approach can optimize body composition while maintaining performance. It is particularly useful for athletes in weight-class sports or those wanting to reduce body fat without sacrificing training quality.

Batch cooking is key for athletes with demanding schedules. Prep proteins (grilled chicken, hard-boiled eggs, slow-cooker meats), complex carbs (rice, sweet potatoes, pasta), and vegetables in large quantities on 1-2 days per week. Use portioned containers for grab-and-go meals. Our AI meal planner automatically generates shopping lists and prep schedules, making it easy to have performance-ready meals available throughout the week.