Nutrition for Performance
Whether you're an athlete training for competition or someone hitting the gym 3-7 times a week for general fitness and lifestyle purposes, proper nutrition is essential for optimal performance and recovery. One of the most common issues I see with clients who come to me is that they are significantly under-eating.
Some simply have no idea how much food they should be consuming to support their activity level, while others are afraid to eat more because they think it will lead to unwanted weight gain or becoming too "big" or "bulky." Often, they don’t understand why their bodies need a specific amount of carbohydrates, proteins, and fats and how eating the right way can dramatically improve performance—not just in the gym, but in day-to-day life.
This article will dive into the importance of nutrition for performance, bust common myths, and explain how to fuel your body effectively.
Myth: Eating More Will Make You Fat or Bulky
Let's start by squashing a common myth: eating more will make you fat, big, or bulky. There is some truth to this, but only if you're consistently eating highly processed, greasy foods in a large calorie surplus (consuming more calories than your body needs).
When done correctly, eating more is a good thing. Your body has a Basal Metabolic Rate (BMR), which represents the number of calories it needs to function properly at rest. On top of that, your Total Daily Energy Expenditure (TDEE)includes the calories you burn through daily activity and exercise. If you eat at your TDEE, you are maintaining your current weight. To lose weight, you would eat in a calorie deficit (200-500 calories below your TDEE). To gain muscle and size, you’d eat in a slight calorie surplus (200-500 calories above your TDEE).
But whether you’re eating at maintenance, in a deficit, or in a surplus, as long as you're eating high-quality foods—lean proteins, healthy carbs, and fats—and staying active, you will see positive results. You'll lose weight and maintain muscle in a deficit, gain muscle and minimize fat in a surplus, or maintain your current weight while improving body composition.
It’s important to focus on quality over quantity. Eating more of the right foods won't make you "hulkish"; it will support your performance goals.
How Much Should You Eat?
Now that we've covered the basics of BMR and TDEE, how do you know how much protein, carbs, or fats you should be eating? The answer varies depending on individual goals, body weight, and activity level. However, there are general guidelines we can follow based on research.
Protein: The Building Block for Muscle and Recovery
Protein is crucial for muscle development and recovery, especially post-workout. It also has a thermic effect, meaning it boosts your metabolism as your body works to break it down. Research has shown that consuming protein at specific levels based on your weight and activity helps optimize performance and muscle repair.
The NSCA (National Strength and Conditioning Association) recommends the following protein intake:
Endurance & Strength Athletes: 1.4-1.8g/kg of body weight
Athletes Looking to Lose Weight: 1.8-2.7g/kg of body weight
Athletes Looking to Gain Muscle: 1.6-2.0g/kg of body weight
A safe rule of thumb for most active individuals is to aim for 2.2g/kg (or about 1g per pound of body weight). This level of intake ensures your body has what it needs to recover, repair, and grow muscle, regardless of the type or quality of the protein.
Carbohydrates: Fuel for Performance
Carbs are often demonized but are a critical source of energy. Your body relies on carbohydrates to fuel workouts, particularly during high-intensity or long-duration activities.
Carbs are broken down into glucose and used to fuel metabolic processes that produce ATP (adenosine triphosphate), which is the energy currency of your body. Without carbs, your body can’t push as hard or as long. If you've ever felt sluggish or mentally foggy during a workout, it could be due to low carb intake.
There are two key energy systems in the body that rely on carbs:
Anaerobic (fast glycolysis): For short bursts of intense effort (e.g., sprinting or heavy lifting)
Aerobic (slow glycolysis): For sustained endurance efforts (e.g., long-distance running)
The NSCA recommends the following ranges for carb intake:
Endurance Athletes: 8-10g/kg of body weight
Strength Athletes: 5-6g/kg of body weight
Carbs are essential not just for performance, but for your overall mental and physical energy levels. Incorporating healthy carb sources such as oats, sweet potatoes, fruits, and whole grains will help keep you fueled for your workouts and day-to-day activities.
Fats: Essential for Energy, Hormones, and Health
Fats are crucial for maintaining the health of your organs (especially your brain and heart) and supporting hormone production. They also serve as a primary energy source during long-duration activities, such as distance running or marathon training.
During endurance events, the body uses beta-oxidation to break down fats into acetyl-CoA, which is then used in the Krebs cycle to produce ATP (energy). Fats are more calorie-dense than proteins or carbs, providing 9 kcal per gram, making them an efficient energy source for sustained efforts.
The NSCA recommends that fats make up 20-35% of your total daily caloric intake. Some great sources of healthy fats include:
Avocados
Nuts and seeds
Olive oil
Fatty fish (like salmon)
Coconut oil
In addition to fueling your body during long workouts, fats support hormone regulation, which is key for recovery and overall mood stability.
Final Thoughts: Nutrition is the Foundation of Performance
This overview just scratches the surface of the impact of nutrition on performance and overall health. Whether you're looking to improve athletic performance, build muscle, lose fat, or simply maintain a healthy, active lifestyle, fueling your body with the right nutrients is key.
Understanding how much to eat, why it's important, and what types of food are best for your goals will not only help you in the gym but improve your everyday well-being. If you have any questions or are looking for 1-on-1 coaching to optimize your nutrition and performance, feel free to reach out and let’s chat!
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