Don’t Let Your Performance Drop

People who are passionate about a particular sport, enjoy staying in shape, or pursue sports professionally know that nutrition is indispensable for maintaining strong performance and endurance. Sports and nutrition are a complementary duo. If you fail to consume the nutrients your body needs while exercising, you may end up harming your body instead of benefiting it. Inadequate nutrition can lead to chronic fatigue, dehydration, and upper respiratory tract infections.

During exercise, the primary source of energy is carbohydrates. The carbohydrates we consume are stored as glycogen in the liver and muscles. The muscles store approximately 300–400 g of glycogen, while the liver stores about 75–100 g. The greater these glycogen stores, the better the athlete’s performance. For this reason, complex carbohydrates such as whole-grain bread, pasta, bulgur, and other whole grains should definitely be included in the diet. Studies have shown that consuming a meal containing carbohydrates and protein after exercise accelerates muscle glycogen replenishment and supports recovery from muscle damage.

Adequate and balanced protein intake is also essential. For individuals who are new to exercise, increasing protein intake during the first 3–4 weeks is recommended, as it supports the development of muscle fibers. However, research indicates that consistently consuming excessive amounts of protein does not provide additional muscle growth in athletes. Muscle development occurs through regular training. As protein sources, low-fat milk and dairy products, lean meat, chicken, and fish should be preferred.

Dietary fat should make up about 20–25% of total energy intake. The use of medium-chain triglycerides (MCTs), such as coconut oil, can be beneficial because these fatty acids help delay glycogen depletion and prolong the onset of fatigue.

Replacing fluids lost during exercise is crucial. A person can assess their hydration status by observing urine color. Dark-colored urine (excluding vitamin-related discoloration) indicates insufficient fluid intake. Fluid consumption should be increased until urine becomes light in color. Additionally, sudden short-term weight changes often indicate fluid loss (for example, losing 1–1.5 kg in one day). By weighing themselves before and after exercise, individuals can estimate fluid loss and restore balance by consuming 1.5 times the amount of weight lost in fluids.

An athlete’s body composition and weight influence speed, endurance, and strength. Therefore, the ratio of muscle mass to fat mass is important. The minimum acceptable body fat percentage is considered to be 5% for male athletes and 12% for female athletes.

Athletes who wish to lose weight should reduce their daily energy intake by 10–20% and aim for a gradual weight loss of 0.5–1 kg per week.

In my next article, I will address more frequently asked questions about sports and nutrition.

Wishing you energetic and dynamic days ahead :)