Sports nutrition
Sports nutrition: energy, protein and hydration guidance tailored to your sport and schedule, with competition and recovery strategy.
Who it's for
You don't need to compete. It's for anyone who trains regularly and wants their diet to support it: recreational runners, cyclists, gym-goers, team sports, triathlon, and also for anyone just starting out who doesn't know what to eat before or after training.
What's adjusted
- Total energy intake based on your training load: the most common mistake among amateur athletes is eating too little, not too much.
- Carbohydrates timed around your sessions, which is what sustains intensity.
- Protein in enough amounts and well spread through the day to repair muscle.
- Hydration and electrolytes, especially in summer and long sessions.
- Competition strategy: what to eat in the days before, on the morning of the event, during it and during recovery.
Supplements, with judgement
Most of what's sold adds nothing for someone training three days a week. A handful of supplements have solid evidence in specific contexts, and others can interfere with your health or medication. At the appointment we review what you're already taking and tell you honestly what's worth it and what's just money spent.
Warning signs we watch for
Fatigue that doesn't recover, repeated injuries, dropping performance, loss of periods in female athletes, or a relationship with food that's become rigid. These call for a calm assessment and, if needed, alongside the medical clinic or psychology. Preparation coordinates well with sports physiotherapy when there's an injury or a return to activity.
Frequently asked questions
Do I need supplements to perform well?
Most of what is on sale adds nothing for someone who trains three days a week. A few have solid evidence in specific contexts, and others can interfere with your health or your medication. In the consultation we review what you are already taking and tell you frankly what is worth it.
What should I eat before and after training?
It depends on the type of session, the time of day and your goal, and that is exactly what is fine-tuned in the consultation: carbohydrates around training sustain intensity and well-spread protein repairs muscle. We also prepare your competition strategy.
I train a lot and I am not performing, could it be my diet?
It is a frequent cause, and almost always from eating too little, not too much. Fatigue that does not lift, repeated injuries, loss of performance or loss of periods in athletes are signs worth assessing calmly, sometimes alongside a medical or psychology consultation.
What does sports nutrition involve?
Your energy intake is matched to your training load —the most common mistake is eating too little—, carbohydrates are distributed around your sessions and protein across the day, hydration is planned and your competition and recovery strategy is prepared. And whatever you are already taking is reviewed.
What are the 10 best foods for an athlete?
There is no magic list: performance is built on enough total energy, carbohydrates around training, protein spread through the day, quality fats, fruit and vegetables for the micronutrients, and water and salts. What makes the difference is not a superfood, but the amount and the timing.
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Content reviewed by Cristina Nieto Reina