Fueling Your Body: Essential Nutrients for Peak Performance

Today’s theme: Fueling Your Body: Essential Nutrients for Peak Performance. We’re turning science into simple, delicious decisions that help you train harder, feel better, and recover faster. Dive in, share your fueling questions in the comments, and subscribe for weekly performance nutrition stories and strategies.

The Performance Plate: Building Your Energy Foundation

When sessions get fast, your body leans on stored glycogen. Most active people thrive on 4–7 g/kg daily, climbing higher on intense or double-session days. Think oats at breakfast, rice or pasta at lunch, and fruit around training. Comment with your go-to carb combo before hard intervals.

Iron: Oxygen Delivery and Unshakable Energy

Low iron can masquerade as stubborn fatigue. Keep an eye on ferritin through your healthcare provider, especially if you’re a menstruating athlete or heavy sweater. Combine iron-rich foods—lean beef, legumes, fortified cereals—with vitamin C sources to boost absorption. Share your favorite iron-friendly meal idea.

Vitamin D: Bones, Muscles, and Mood in Motion

Vitamin D supports bone strength and muscle function, especially in indoor seasons or northern latitudes. Include fatty fish, fortified dairy or alternatives, and sensible sun exposure where appropriate. Many athletes test in winter and adjust with guidance. What’s your best winter training lunch for sunlight or D-rich foods?

Electrolytes: Balance Beyond the Buzzword

Sodium, potassium, and magnesium help maintain fluid balance and nerve function. Sweat sodium can range widely, so individual needs vary. Some athletes thrive on 300–800 mg sodium per hour in heat. Experiment in training with drinks, chews, or capsules and report back what felt most stable for your stomach.

Hydration Strategy: From Guesswork to Game Plan

Weigh yourself before and after a workout to estimate fluid loss: roughly 1 kilogram equals about 1 liter, adjusting for fluid consumed and bathroom breaks. Do this across different temperatures and intensities. You’ll build a practical per-hour target that’s yours—not a generic rule of thumb.

Hydration Strategy: From Guesswork to Game Plan

If you finish crusted in salt or feel dizzy late in sessions, trial 300–800 mg sodium per hour, adjusting for heat and sweat rate. Pair sodium with fluids rather than dry swallowing. A marathoner in our community cut late-race fade by testing saltier bottles on warm long runs.

Timing Your Fuel: Before, During, and After

Before: Prime Without Weighing Down

Two to four hours pre-workout, choose a carb-centered, low-fiber, moderate-protein meal: rice with eggs and spinach, or a bagel with yogurt and honey. If you’re tight on time, add a banana or sports chew 30–45 minutes out. Test options on easy days, then lock in your favorites.

During: Keep the Engine Humming

For sessions over 90 minutes, aim for 30–60 grams of carbs per hour; heavy endurance can climb to 60–90 grams. Mix glucose and fructose sources for higher intake tolerance. Practice your exact gel or drink timing in training so race day feels like a familiar, automatic rhythm.

After: The 3 R’s—Refuel, Rebuild, Rehydrate

Within 60 minutes, target 1.0–1.2 g/kg carbs plus 20–40 grams of protein. Add electrolytes and drink about 150% of fluid lost to rehydrate. One cyclist swears by a burrito bowl and a chocolate milk—carbs, protein, sodium, and satisfaction wrapped into one recovery ritual.

Fiber Periodization for High-Output Days

Keep fiber generous on rest and easy days, then taper it before key sessions to reduce gastrointestinal strain. Swap beans for white rice or potatoes the night before big efforts. An ultra-runner solved mid-race cramps by making this tiny switch—proof that small tweaks can change everything.

Build a Resilient Microbiome

Fermented foods like yogurt, kefir, kimchi, and miso, plus prebiotics from oats, bananas, and onions, can support gut diversity. Introduce new foods well away from race week. Share your favorite gut-friendly breakfast that keeps you energized without a mid-run shuffle.

Smart Supplementation: Minimalist, Targeted, Proven

A consistent 3–5 grams daily can support power, sprint finishes, and even cognitive resilience under fatigue. Vegetarians often respond especially well. Expect a slight increase in body water within muscles, not bloat. If you’ve tried creatine, share how you adjusted your loading or maintenance routine.