Sports Nutrition: What to Eat, When, and Why It Actually Works

When you're pushing your body hard—whether it's running, lifting, or playing rugby—sports nutrition, the science of eating to support physical performance and recovery. Also known as athletic nutrition, it's not about fancy supplements or extreme diets. It's about matching what you eat to what your body needs, when it needs it. Skip the hype. Real results come from simple, consistent choices: fueling before a workout, refueling after, and giving your body what it needs to rebuild.

It’s not just about protein. pre-workout nutrition, what you eat 30 minutes to 2 hours before exercise affects your energy, focus, and endurance. A banana with peanut butter? That’s enough for most people. post-workout meal, the window after training when your muscles are most ready to repair matters just as much. Eating within an hour—carbs to refill stores, protein to rebuild—makes a real difference. And workout timing, how you space meals around training sessions? That’s the hidden key most overlook. Skip meals, and you’re not training harder—you’re training weaker.

People think sports nutrition means protein powders and energy gels. But if you’re not eating right before or after, none of it matters. The posts below cut through the noise. You’ll find real talk on what to eat before a run, why running shoes aren’t enough for the gym, how marathoners fuel at 30, and why rugby players need more than just water. No fluff. No myths. Just what works for real people doing real training.