Transform Your Athletic Performance with Expert Nutrition

The amount varies by sport and training phase. General recommendations range from 1.2 to 2.0 grams per kilogram of body weight daily for most athletes. Strength athletes often benefit from the higher end, while endurance athletes typically require 1.2-1.6g/kg. Our detailed guide explores how to calculate your individual needs based on your specific training demands, recovery capacity, and performance goals.

The post-exercise window is critical for recovery. Within 30-60 minutes of finishing, consume a combination of carbohydrates and protein. A typical recommendation is 1-1.2 grams of carbohydrate per kilogram of body weight plus 20-40 grams of protein. This might look like a chocolate milk, a sandwich with turkey and fruit, or a smoothie with Greek yoghurt and berries. Our recovery nutrition article provides detailed meal timing guidance and practical food examples.

Yes, absolutely. Plant-based athletes can develop impressive strength and muscle mass by meeting adequate protein intake through a variety of sources—legumes, tofu, tempeh, nuts, seeds, whole grains, and plant-based proteins. The key is ensuring you consume enough total calories and protein, and that your intake of essential amino acids is balanced. Our editorial piece on plant-based sports nutrition explores protein quality, strategic food combinations, and how to optimise your nutrition for muscle development without animal products.

Supplements are not essential for most athletes. The foundation is always solid whole-food nutrition and proper training. That said, certain supplements have strong evidence supporting their use in sport—including creatine monohydrate for strength and power, beta-alanine for high-intensity efforts, and caffeine for endurance performance. Our supplement guide examines which products have research backing, which are worth considering, and which lack solid evidence. We also discuss quality standards and why product selection matters.