Athlete Nutrition
Evidence-based nutrition for performance and health: how much, when and which source — scientific guides with expert review.
Who is it for?
Athletes
Support training and competition performance through nutrition.
Coaches
Give your athletes evidence-based, safe nutrition guidance.
Families
The right foundations for healthy growth in young athletes.
Clubs
Build a consistent, science-based nutrition culture across the team.
What we offer
Evidence-based content
Clear, actionable guides grounded in sources such as ISSN, ACSM and IOC.
Expert review
Content is reviewed and updated by sports-nutrition specialists.
Practical tools
Concrete examples for carbohydrate periodisation, protein distribution and recovery.
Why evidence-based?
Our recommendations rest on current scientific consensus; instead of fad diets or exaggerated claims, we convey what works in the field, plainly. Every piece is published with its sources, a last-reviewed date and a medical note.
Featured guides
Post-Exercise Recovery Nutrition: The 4R Rule
Evidence-based nutrition strategies that speed recovery after training: glycogen refuelling, fluid balance, protein and rest.
→Protein for Athletes: How Much, When and Which Source?
A comprehensive, evidence-based guide to protein needs in athletes — daily distribution, quality (leucine), timing and plant-based sources.
→Carbohydrate Loading and Periodisation: An Evidence-Based Guide for Endurance
An evidence-based guide to modern carbohydrate-loading protocols that maximise glycogen stores, carbohydrate periodisation and "train low" strategies.
→Sports Nutrition: An Evidence-Based Foundational Guide for Performance
Master the fundamentals of sports nutrition — carbohydrate, protein, fat, hydration, nutrient timing and supplements — with this practical, evidence-based guide.
→Frequently asked questions
How much protein should athletes eat per day?
The current recommendation is 1.4–2.0 g/kg/day; distribution matters as much as the total. Details in the protein guide.
Does everyone need carbohydrate loading?
No. It mainly matters before prolonged endurance events; it is unnecessary for short-duration sports.
Who prepares the content?
It is prepared by the Spor 2030 editorial team and reviewed by sports-nutrition specialists.
This page is for general information; consult a sports dietitian for an individual nutrition plan.