Optimal nutrition for athletes isn’t just about eating more—it’s about eating right, at the right time, and with precision. Recent research underscores that athletes’ macronutrient intake must align with training demands, sport type and individual goals. For example, a 2024 narrative review highlighted that athletes often do not meet recommended carbohydrate and protein guidelines, impacting performance and recovery. A fact sheet from Better Health Victoria emphasises that a diet for athletes should generally provide 45–65% of energy from carbs, 15–25% from protein and 20–35% from fats—adjusted higher depending on training volume.
Understanding each macronutrient’s role is key. Carbohydrates act as the primary fuel for high-intensity and endurance exercise: sufficient glycogen stores enable sustained effort and delay fatigue. Protein supports muscle repair and adaptation, especially important after resistance training or long sessions, while fats aid hormone production, nutrient absorption and provide lower-intensity fuel. Beyond quantities, timing matters: nutrient-timing strategies—when you eat relative to training—can further fine-tune performance outcomes.
For athletes and coaches striving for performance excellence, adopting the four pillars of E-E-A-T is essential. First, build experience by tracking how your body responds to macronutrient shifts across training phases. Then deepen your expertise—study sport-nutrition literature and tailor intake to your sport’s demands. Establish authoritativeness by consulting credentialled sports-dietitians or referencing consensus guidelines from organisations like the ISSN or ACSM. Finally, ensure trustworthiness in practice—use verified foods, avoid untested supplements and monitor results (energy, recovery, adaptation). With this approach, macronutrient mastery becomes a powerful, evidence-based part of your athletic toolkit.
