Adequate nutrition and hydration are fundamental to musculoskeletal health and athletic performance. For active patients, fuelling muscle tissue is as important as the training stimulus itself. Nutrition underpins muscle development, recovery, injury prevention, and overall performance outcomes.
Different sports place distinct physiological demands on the body. To meet these demands, athletes require structured dietary strategies that ensure adequate intake of macronutrients, micronutrients, and fluids to support energy expenditure, muscle growth, and recovery. As a general guide, average daily energy requirements range from approximately 1,800–2,400 kcal for women and 2,000–3,200 kcal for men, though individual needs vary significantly based on body composition, training load, and sport type.
Importantly, sports nutrition extends beyond total caloric intake. Dietary quality and macronutrient distribution play a critical role in performance and recovery. Consensus statements from the American Dietetic Association, the American College of Sports Medicine, and Dietitians of Canada consistently demonstrate that appropriate nutrition improves exercise capacity, training adaptation, and post-exercise recovery.
For younger and developing athletes in particular, energy expenditure during sport-specific training and recovery demands should inform macronutrient planning. Nutritional strategies may be tailored to performance goals such as strength, power, speed, or endurance. Meal composition and timing are also relevant. Protein-rich meals are often beneficial earlier in the day or prior to resistance-based training to support muscle protein synthesis, while carbohydrate-rich meals later in the day can assist with glycogen replenishment and post-exercise recovery.
Evidence-based dietary and exercise recommendations can help athletes:
A well-planned diet contributes directly to improvements in mobility, strength, and power, supporting both performance outcomes and long-term musculoskeletal health.
Adequate macronutrient balance is essential for tissue repair and recovery. Protein plays a central role in muscle development, enzyme synthesis, and the repair of damaged muscle fibres following exercise. Sufficient protein intake supports the body’s natural healing processes, particularly after high-intensity or eccentric loading.
Hydration is critical for nutrient transport, metabolic function, and effective waste removal at a cellular level. These processes are essential for tissue repair and recovery. Even mild dehydration can impair metabolic pathways involved in healing and compromise thermoregulation, increasing the risk of fatigue and injury.
Body composition reflects the balance between energy intake and expenditure. Carbohydrates remain essential to meet training energy demands and reduce reliance on muscle protein as a fuel source. Adequate protein intake supports the maintenance and growth of lean muscle mass, while dietary fats (particularly unsaturated fatty acids) contribute to hormonal regulation and metabolic health.
Hydration status also influences body composition indirectly by affecting digestion, metabolism, and nutrient delivery. Minor dehydration can reduce metabolic efficiency and exercise capacity, potentially impacting lean mass preservation over time.
Athletes and physically active patients benefit from nutrition plans tailored to the specific demands of their sport and training load. Emphasis should be placed on:
For GPs, reinforcing these principles can support injury prevention, recovery, and sustainable performance across a wide range of sporting and recreational activities.
- Dr Humda, Physiotherapist
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