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Sports Nutrition Basics: What to Eat for Energy, Endurance, and Recovery

    Home THE WELLNESS EMPORIUM Sports Nutrition Basics: What to Eat for Energy, Endurance, and Recovery

    Sports Nutrition Basics: What to Eat for Energy, Endurance, and Recovery

    By Dietitian Michaela | THE WELLNESS EMPORIUM | 0 comment | 5 August, 2025 | 0

    Whether you’re training for a fun run, hitting the gym a few times a week, or competing at a high level, one thing remains true: nutrition matters. How you fuel your body can make a noticeable difference to your energy, performance, recovery and even how much you enjoy your training.

    As a dietitian, I see many active people doing “all the right things” with exercise but feeling flat, bloated, or constantly sore because their nutrition isn’t keeping up. The good news? You don’t need an overly complicated plan or expensive supplements. Just some solid foundations and consistent habits.

    In this blog, we’ll cover the basics of sports nutrition: what to eat, when to eat it, and how to avoid the most common mistakes I see in active people. Let’s get started.

     

    1. Macronutrient Breakdown for Active Bodies

    Your body uses three main macronutrients for energy and recovery: carbohydrates, protein, and fats. Each one plays a different but essential role.

    Carbohydrates = your main fuel source
    Carbs are broken down into glucose, which your muscles use for energy, especially during high-intensity or long-duration training. If you’re low on carbs, your performance will likely suffer.

    Great options:

    • Wholegrains (oats, rice, pasta, bread)
    • Starchy veg (potato, sweet potato, corn)
    • Fruit
    • Legumes (lentils, chickpeas)

    Protein = recovery and muscle repair
    Protein is crucial for muscle repair and adaptation after training. It also supports immune function and helps regulate appetite throughout the day.

    Aim to include a quality protein source at each main meal and after exercise. Examples:

    • Eggs, meat, chicken, fish
    • Greek yoghurt, milk
    • Tofu, tempeh, legumes
    • Protein powders (if needed, for convenience)

    Fats = long-term energy and hormone support
    Healthy fats help with long-lasting energy, especially during endurance exercise. They also support hormone production, brain function, and absorption of key vitamins.

    Healthy fat sources:

    • Extra virgin olive oil
    • Nuts and seeds
    • Avocado
    • Fatty fish (like salmon)

    2. Timing Your Meals Around Workouts

    What you eat and when can have a big impact on your energy levels during training, how well you recover afterwards, and your overall performance. Getting the timing right helps fuel your body, reduce the risk of stomach discomfort, and support muscle repair.

    1–3 Hours Before Training

    This is your ideal window for a balanced meal or snack that’s rich in carbohydrates, includes a little protein, and is low in fat and fibre to avoid slowing digestion or causing discomfort during exercise.

    Good options include:

    • Toast with banana and honey
    • A bowl of oats with milk and fruit
    • Rice with lean chicken and a small serve of vegetables

    For athletes managing type 1 diabetes: If eating 2–3 hours before training, some insulin from the meal may still be active during the session. It’s important to consider how this affects blood glucose levels and adjust with your diabetes care team as needed.

     

    30–60 Minutes Before Training

    Short on time? A quick, carb-rich snack is better than going in on empty. Aim for something easy to digest and familiar to your body.

    Snack ideas:

    • A banana
    • Muesli bar
    • Fruit toast
    • Rice cakes with jam

     If you use insulin and are eating within 60 minutes of training, speak to your health team about adjusting insulin doses, as your usual bolus may not be necessary.

     

    During Training (if needed)

    For longer or high-intensity sessions (especially over an hour), taking in 30–60g carbohydrate per hour can help maintain performance and prevent hypoglycaemia.

    • Short sessions: higher GI carbs (e.g. sports drink, lollies)
    • Longer sessions: mix of high and low GI carbs (e.g. banana + sports drink)

    Carbohydrates may also be needed during exercise even if not performance-critical, especially for those at risk of low blood sugar.

     

    Within 60 Minutes After Training: Recovery Window

    This is your best opportunity to replenish your glycogen stores (carbohydrates) and support muscle repair with protein.

    Pair carbs and protein in your post-workout snack or meal:

    • Chocolate milk
    • Greek yoghurt with fruit
    • Tuna and rice
    • Smoothie with milk, banana, oats, and protein powder

     If you’re training again later in the day or doing double sessions, refuelling becomes even more important. Don’t skip this step!

     

    3. Hydration and Electrolyte Tips

    Even mild dehydration (as little as 2% of body weight) can impact your performance, concentration, and recovery. Staying hydrated isn’t just about water; electrolytes, especially sodium, play a key role in fluid balance and muscle function.

    What to Know:

    • Hydrate early: Start your day with water and sip regularly, don’t wait until you’re thirsty.
    • Use urine colour as a rough guide: pale yellow usually suggests you’re adequately hydrated, but remember this is only reliable in well-rested individuals and not immediately post-exercise or during heat acclimation.
    • Rehydrate after: Weigh yourself before and after longer sessions. 1 kg weight loss = ~1 L fluid lost.
      Go beyond water: For sessions over 90 minutes or in heat, include electrolytes (via sports drinks, tablets, or salty foods).
    • Don’t over drink: Avoid excess fluid intake that causes weight gain post-session, as this can dilute blood sodium levels and increase the risk of hyponatraemia.

    4. Common Nutrition Mistakes Active People Make

    • Under-eating (especially carbs):
      Low energy intake can lead to fatigue, poor recovery, frequent illness, or even loss of menstrual cycles in women (RED-S). If your training has increased, your fuelling needs probably have too.
    • Overdoing protein shakes:
      While convenient, they shouldn’t replace whole meals. Real food provides fibre, vitamins, and minerals that powders don’t.
    • Skipping recovery nutrition:
      Even if you’re not hungry straight after a session, your body needs fuel. Try liquid options like smoothies or milk-based drinks if solids feel hard to stomach.
    • Training fasted (too often):
      While occasional fasted training might have a place, consistently skipping meals before exercise can impair performance, especially for women, and increase stress hormone levels.
    • Overthinking it:
      Nutrition doesn’t need to be perfect to be effective. Consistency > perfection.

     

    Final Thoughts

    Fuelling your body well is one of the most powerful ways to support your performance, recovery, and overall well-being. Whether you’re new to training or have been active for years, small changes in nutrition can make a big difference in how you feel and function.

    If you’re unsure whether you’re getting it right or you’re noticing low energy, disrupted cycles, or gut issues, it may be time for a tailored approach.

     

    Ready to Fuel Your Training Properly?

    At The Wellness Emporium, we support active people with real-life nutrition strategies that work. No gimmicks, no extremes, just practical guidance grounded in science.

    Whether you’re looking to improve performance, prevent burnout, or simply feel stronger and more energised, personalised support can help.

    Meet Michaela, our Accredited Practising Dietitian, and explore how nutrition can take your training (and your health) to the next level.



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    athletes, exercise, health optimisation, sports nutrition

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    Ever found yourself lying in bed wide awake after Ever found yourself lying in bed wide awake after scrolling on your phone or watching a show? It’s not just your thoughts keeping you up. It might be the screen itself.

Devices like phones, tablets, laptops and even bright indoor lighting emit blue light. This kind of light signals your brain that it’s still daytime, delaying the release of melatonin, the hormone that helps you feel sleepy. Less melatonin means it can take longer to fall asleep and your sleep may not feel as deep or refreshing.

We get it. Sometimes that scroll or episode feels like the only way to switch off. But when screen time stretches too close to bed, it can throw off your natural sleep rhythm and leave you feeling foggy the next day.

Here are some simple tips that can support better rest:

✔️ Limit screen use 1 to 2 hours before bed
✔️ Use night mode on your devices
✔️ Keep lights dim in the evening
✔️ Try blue light blocking glasses
✔️ Create a relaxing wind down routine
✔️ Keep screens out of the bedroom
✔️ Swap your phone for a book, herbal tea or stretching

These gentle shifts help your body prepare for sleep naturally. If you’re finding it hard to fall asleep or wake feeling unrefreshed, looking at your evening habits is a good place to start.

Looking for extra support with your sleep? Book online today or call us on (07) 5535 2474 to speak with one of our Naturopaths about natural ways to improve your rest.

#sleephealth #naturalsleep #naturopathgoldcoast #sleepbetter #bluelightawareness #bedtimeroutine #holistichealth #naturopathiccare #sleepnaturally #screenfreeevening #wellnesstips #healthyhabits #mindbodyhealth #slowsleeproutine
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During the night (just like during the daytime), your cells will optimally utilise a seamless mix of glucose (from stored glycogen in the liver & muscle) & fats (from adipose stores). In those with glucose dysregulation, there can be hypoglycaemic slumps as this system falters; if this is happening during the night, you may experience a state of abrupt wakening as a stress response is triggered too restore blood glucose levels.

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Certain foods are naturally calming. They support your body’s production of melatonin, serotonin, or contain magnesium, which all play a role in helping your body unwind. On the flip side, others can keep your system alert or uncomfortable, especially if eaten too close to bedtime.

🌿 Foods that may support better sleep include:
• Chamomile or passionflower tea – soothing and supportive for your nervous system
• Almonds, walnuts & bananas – rich in magnesium and melatonin
• Kiwi & tart cherry juice – contains serotonin and sleep-enhancing antioxidants
• Fatty fish – a source of omega-3 and vitamin D
• Turkey & oats – contain tryptophan and complex carbs to promote rest

🍷 But be mindful of common sleep disruptors too:
• Caffeine (coffee, chocolate, energy drinks)
• Alcohol – can fragment sleep, especially later in the night
• Sugary or spicy meals
• Late dinners – try to eat at least 2–3 hours before bed

If sleep has felt difficult, looking at your daily nutrition — not just your night-time habits — can be a powerful place to start.

🌿 Our Naturopaths can support you in understanding how your meals may be influencing your sleep, and guide you toward a routine that works for your body. Book online or contact us to learn more.

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❌ Heavy or late-night eating forces your body to focus on digestion instead of repair.

🌿 How to fix it (from our naturopathic tips):
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According to our naturopaths, deep sleep is when your body does its most important work — balancing hormones, detoxifying your liver (between 1–3am!), and recharging your brain. ✨

If you’re still struggling despite trying these changes, our team at The Wellness Emporium can help uncover the root causes — from stress and hormones to gut health — and create a personalised plan for better sleep.
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That’s why you might lie in bed, exhausted, yet unable to switch off your thoughts. Over time, poor sleep increases stress levels, and the cycle continues.

The good news? There are gentle ways to break it.

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You don’t need to do it all#naturopathgoldcoast s consistency, not perfection.

Improving sleep and reducing stress takes time, but small, consistent steps can have a big impact.

🌿 If stress is keeping you up at night, our Naturopaths can help you uncover what’s behind it and support you with a plan that fits your life. 

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As a naturopath, I’ve seen how something as simple as when you have your coffee can make a real difference to your energy, cortisol balance, and nervous system.

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🌞 Get morning sunlight. Exposure to bright, natural light early in the day helps regulate your body clock and support energy. Even 10–30 minutes outside can make a difference.

🏃‍♀️ Move your body. Exercise, even light activity like walking or stretching, helps you feel more alert during the day and can make falling asleep easier at night.

⏰ Wake up at the same time. Consistent wake-up times (yes, even on weekends) help your brain recognise when to feel sleepy and when to feel alert.

🍽 Eat your meals on schedule. Irregular mealtimes or eating too close to bed can interfere with sleep. Keep your meals consistent and finish eating at least 2–#naturopathgoldcoast 

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🌿 Need help building better sleep routines? Our practitioners can help you create a plan that fits your lifestyle. Book online or contact us to get started.

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Your routine doesn’t need to be perfect. It just needs to be yours.

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Start with just one or two things. Build slowly. This isn’t about adding pressure — it’s about creating the right environment for your body and mind to rest well.

🌿 You don’t have to sort it all on your own. Reach out — we can help you get your evenings back on track. Our practitioners can help create a plan that fits your lifestyle. Book online or contact us to get started.

#SleepTips #BedtimeRoutine #NaturalSleepSupport #SleepHygiene #WiredAndTired #SleepNaturally #CircadianRhythm #HolisticHealth #BetterSleepHabits #EveningRoutine #NaturopathGoldCoast

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