When most people think about sports nutrition, the first thing that comes to mind is carbohydrates. And yes—carbs can be incredibly useful for fuelling training sessions and providing quick bursts of energy. But focusing on carbs alone misses a huge part of the picture. I know athletes who perform brilliantly on a ketogenic diet, for example. That doesn’t mean keto is right for everyone—it’s a highly individual approach, and switching to it needs to be done carefully, with the right guidance.

The truth is: nutrition is the foundation of every single process in the body, whether you’re an elite athlete, a weekend warrior, or somewhere in between.

Nutrition Is So Much More Than Fuel

Billions of biochemical reactions take place in your body every second. These reactions depend on nutrients—vitamins, minerals, amino acids, fats—being available in the right amounts.

• Enzymes are proteins that drive reactions in the body, and they’re built from amino acids and often rely on vitamins and minerals to work properly.
• Cofactors such as magnesium, zinc, B-vitamins and iron are the “helpers” that allow biochemical reactions to happen.
• Hormones like oestrogen, testosterone, cortisol and thyroid hormones all rely on nutrients as building blocks.
• Neurotransmitters (serotonin, dopamine, GABA, acetylcholine) depend on amino acids, B-vitamins and healthy fats.
• Even digestion relies on nutrients to produce stomach acid, digestive enzymes and bile.
• Nutrition affects blood vessel function, blood pressure regulation, memory, energy, sleep, and so much more.

Athletes sometimes assume that because they’re fit and have a body composition they’re happy with, nutrition isn’t something they need to worry about. Wrong. If anything, athletes need to pay more attention.

Why Nutrition Matters Even More for Athletes

Training is a stressor—an intentional, productive stressor, but a stressor nonetheless. Athletes often:

• Require higher levels of specific nutrients
• Need more support with recovery and inflammation
• Have digestive issues from eating on the go or between sessions
• Experience higher oxidative stress from training volume
• Are more sensitive to sleep disruption
• Rely heavily on mental resilience for performance

Every sport and every athlete is different, which is why cookie-cutter advice simply doesn’t work.

The Big Four Athletes Often Miss

While individual needs vary, there are four areas where many athletes fall short:

1. Protein (most athletes don’t eat enough)

Absolute minimum: 1.2 g/kg/day, though many perform best around 1.6 g/kg or more, especially if training intensely.

2. Vegetables (micronutrients, plant chemicals, fibre)

Vegetables provide antioxidants, vitamins, minerals, phytonutrients and fibre—vital for reducing inflammation, supporting gut health, and boosting recovery.

3. Healthy Fats

Olive oil, avocado, nuts, seeds and oily fish support hormone production, brain health, recovery and inflammation control.

4. Too Many “White Carbs”

White bread, pasta and sugary foods give quick energy but very few nutrients. Athletes need both energy and micronutrients, not just calories.

My Athletic Background

As someone who has completed numerous triathlons, including half-Ironmans, swum competitively (albeit at a modest level!), and run many half-marathons, I understand the practical challenges of fuelling well while juggling heavy training loads with work, study and family life. Eating well becomes harder—not easier—when sessions get longer, earlier, or more frequent.

This is exactly why I’m so passionate about helping athletes fuel properly and recover well.

45-Minute Athlete Nutrition Consultation

If you’d like personalised support, I offer a 45-minute Athlete Nutrition Consultation.
It’s designed to help you:

• Fuel training effectively
• Improve recovery
• Reduce GI issues
• Stabilise energy
• Support hormone and immune health
• Perform consistently
• Eat well around a busy schedule

45 minutes online
£75
Practical, realistic advice tailored to your sport and goals