Sports Nutrition Strategies for Peak Athletic Performance

Elite professional athletes understand that optimizing nutrition is a foundation for enhancing athletic performance—and, ultimately, their success. Their customized nutrition provides the necessary fuel and nutrients to support their performance and optimize recovery and overall health. These serious athletes even follow custom diets tailored to their individual sport and body composition goals. Since specific calorie and macronutrient requirements vary depending on gender, age, activity level, and other biometrics, there is no one-size-fits-all approach to fueling for athletic performance. 

Understanding your unique nutritional needs is paramount for decreasing fatigue, reducing the risk of exercise-related injury, and optimizing the effectiveness of your training. Whether you’re training as an endurance athlete, want to improve your golf game, or are just trying to stay active to improve your health when you’re not in the office, learning to support your athletic performance with adequate nutrition is a game-changer. 

Continue reading to learn how a well-balanced diet tailored to your personal needs can significantly enhance your athletic performance — and get goal-specific advice from SHIFT personalized healthcare providers and expert registered dietitians who specialize in sports nutrition strategies. 

Fueling for Peak Athletic Performance

Macronutrients serve as the building blocks for a balanced diet — each playing a distinct and vital role in an athlete's diet:

• Carbohydrates are the primary energy source during exercise and help to fuel endurance and high-intensity activities by replenishing muscle glycogen stores 
• Proteins are essential for muscle repair, growth, and recovery, helping to maintain and build lean muscle mass
• Fats, particularly healthy unsaturated fats, provide a concentrated energy source, support hormone production, and aid in absorbing fat-soluble vitamins. 

An optimal balance of these essential nutrients ensures that athletes have sustained energy, quick exercise recovery, and overall health. Neglecting any of these macronutrients can lead to energy deficits, impaired muscle function, and increased risk of injury, ultimately hindering athletic performance. However, balancing your plate for your needs can be daunting. Macro coaching is a science-based approach to precision nutrition that teaches you how to fuel yourself for specific athletic goals. 

Understanding Nutritional Fueling for Different Training Phases 

Athletes typically progress through specific training phases to build fitness, optimize training, and prevent injuries. Since each phase involves different training volumes and regimens, athletes also have different nutritional needs. 

Base Training Phase 

The base training phase, also known as the off-season phase, focuses on building a fitness foundation with low to moderate intensity and high volume. This phase emphasizes building a solid fitness foundation and improving general strength and endurance. 

This usually includes: 

• Moderate carbohydrate intake from whole grains, legumes, fruit, and starchy vegetables to maintain energy levels and support training volume
• Moderate sources of protein, like lean meats, chicken, dairy, and fish to build muscle while supporting muscle repair and growth
• Moderate fat intake from healthy fat sources, like avocados, nuts, and olive oil 

Nutritional goals during this phase aim to support muscle growth, maintain steady energy and blood sugar levels, prepare the body for higher-intensity training, and optimize health. 

Build Training Phase

In the pre-season phase, training intensity and volume increase to prepare for the competitive season. This often includes higher-intensity workouts with moderate to high volume and sports-specific skills. Nutritional strategies in this phase must focus on meeting higher energy demands and optimizing performance. 

This may include: 

• Slightly higher carbohydrate intake to fuel intense training sessions and replenish glycogen stores 
• Slightly higher protein intake to support increased muscle repair and recovery needs
• Slightly less fat intake, focusing on unsaturated fats, to support overall health

This athletic training diet focuses on giving you adequate fuel for training and optimizing performance.

Competition Phase

Maintaining peak performance and quick recovery between training during the competitive season is crucial. 

This usually involves:

• High carbohydrates to ensure ample glycogen stores for high-intensity performance 
• Moderate protein to continue supporting muscle repair and recovery
• Lower fat intake to allow for more fuel to come from carbohydrate and protein sources 

The athlete’s diet during the in-season phase should aim to provide immediate energy and facilitate rapid recovery. 

Recovery Phase

The post-season allows for physical and mental recovery, incorporating low-intensity activities and rehabilitation that ensures complete recuperation through rest and light activity. 

This may include:

• Lower carbohydrate intake to maintain basic energy needs and support light training 
• Higher protein intake for sustained muscle health and satiety
• Moderate fat intake to regulate hormones and aid in nutrient absorption

These phases collectively support long-term athletic development and success. 

Fueling for Specific Goals

Nutrition is also essential for improving specific areas of athletic performance, including endurance, strength, and flexibility. 

Building Endurance 

Chicago dietitians recommend focusing on a diet that fuels prolonged physical activity to build endurance. Carbohydrates are your primary energy source, and wellness experts agree that the best approach is to opt for complex carbohydrates, such as whole grains, fruits, legumes, and starchy vegetables, for sustained energy. 

Increasing Strength 

To increase strength, our registered dietitians recommend that you prioritize a carbohydrate and protein-rich diet to support muscle growth and repair. Aim for protein sourced from lean meats, dairy, chicken, fish, eggs, and plant-based options, such as beans and tofu.

Enhancing Flexibility

Enhancing flexibility involves maintaining a diet that supports muscle and joint health. Hydration is crucial, so drinking plenty of water and eating foods that offer anti-inflammatory benefits, such as fatty fish, nuts, seeds, and leafy greens, will support joint health and improve flexibility. Adequate protein intake helps repair minor muscle tears from stretching exercises. Additionally, omega-3 fatty acids from fatty fish, seeds, and olive oil support joint lubrication and reduce inflammation.

Supporting Recovery

Recovery is essential for maintaining performance and preventing injuries. Focusing on a balanced, nutrient-rich diet aids muscle repair and reduces inflammation. Antioxidant-rich foods, such as berries, nuts, and leafy greens, help combat oxidative stress and provide the body with nutrients that aid in recovery. 

Hydration is also vital for peak performance and recovery — drinking plenty of water or electrolyte drinks during and after your workout is important. 

Where to Find the Best Sports Nutritionists in Chicago

SHIFT dietitians understand how important nutrition is for sports performance and overall health. That’s why our nutritional experts specialize in creating professional sports nutrition guidance that is personalized to meet your specific needs and goals — while also considering your work-life balance and creating a plan that focuses on mindful eating habits and sustainable nutritional guidance. Our custom strategies are designed in conjunction with concierge medicine to optimize wellness, giving you a health transformation that leads to a higher quality of life while helping you meet your fitness goals. 

Our Chicago-based nutrition coaching is developed with the busy corporate professional in mind. We offer health tips for executives that focus on: 

• Diet help for sustainable weight loss 
• Building healthy habits
• Optimizing personal health and body composition
• Improving better digestive health
• Addressing stress management
• Providing personalized dietary guidance that helps you lose weight, boost your immune system, and manage medical conditions

With SHIFT's customized healthcare and nutrition coaching, Chicago area executives can expect a comprehensive approach to meeting and exceeding their athletic goals without compromising precious personal time or interfering with their busy work schedule, in addition to exclusive access to a concierge doctor. 

At SHIFT, you can work with a sports nutritionist in Chicago who specializes in athletic nutrition strategies and works collaboratively with concierge physicians who combine the expertise of a primary care doctor and the benefits of concierge healthcare.