Proper nutrition-is a foundational element in athletic performance, playing a key role in fueling the body for intense physical exertion and aiding in recovery afterward. While strength, skill, and training are essential, the food an athlete consumes before and after competition can significantly impact energy levels, endurance, and overall results. A feature in Sports Illustrated once highlighted the unique pre-game rituals of professional athletes, offering a glimpse into both superstitions and nutritional strategies.
Some athletes adopt unconventional habits—like Sleeping in the opposing team’s jersey—while others rely on proven dietary practices to prepare their bodies for peak performance. Hall of Fame running back LaDainian Tomlinson, for instance, was known for eating a large bowl of spaghetti the night before games to ensure optimal carbohydrate intake. Similarly, top-tier athletes like Steph Curry, LeBron James, and Russell Westbrook regularly include peanut butter and jelly sandwiches in their pre-game routines for a quick, effective energy boost.
Just as crucial as fueling Up before competition is prioritizing post-gamesrecovery. Many athletes consume protein shakes immediately after training or games, followed by nutrient-rich meals like steak and complex carbohydrates to rebuild muscle and replenish energy stores.
These habits highlight the powerful connection between nutrition and athletic success. By prioritizing strategic eating, athletes are better equipped to enhance performance, reduce fatigue, speed up recovery, and maintain long-term physical health.
Proper nutrition plays a crucial role in fueling the body for athletic performance and replenishing energy lost during physical exertion.
A notable feature in Sports Illustrated once highlighted professional athletes’ pre-game rituals, shedding light on both superstitions and dietary habits. While some athletes engaged in unconventional practices, such as wearing the opposing team’s jersey to bed, others focused on nutrition as a key component of their preparation.
One standout example is Hall of Fame running back LaDainian Tomlinson, who famously consumed a large bowl of spaghetti the night before games to ensure he had sufficient carbohydrates for optimal performance.
Similarly, elite athletes like Steph Curry, LeBron James, and Russell Westbrook incorporate peanut butter and jelly sandwiches into their pre-game routines.
Equally important as pre-game nutrition is post-game recovery. Many athletes prioritize consuming a protein shake immediately after training or competition, followed by a well-balanced meal such as steak paired with a complex carbohydrate.
These examples underscore the critical role that proper nutrition plays in both preparing the body for physical stress and supporting recovery. Athletes who prioritize strategic nutrition enhance their performance, endurance, and overall well-being.
The effectiveness of a meal in preparing for or recovering from physical activity is largely determined by its macronutrient composition.
Macronutrients are classified into three categories, each playing a distinct role in performance and recovery. Understanding these classifications is essential for optimizing athletic output and overall health.
The first macronutrient, carbohydrates, serves as a primary fuel source for workouts, practices, and competitions. Carbohydrates are generally divided into two categories—simple and complex—based on how quickly they are converted into energy.
Regardless of type, carbohydrates are broken down by the body and stored as glycogen in the muscles and liver. When a specific muscle is engaged during activity, the glycogen stored within that muscle is utilized for energy.
While conventional wisdom often suggests avoiding simple carbohydrates for health reasons, both simple and complex carbohydrates serve important roles in athletic performance. For example, Hall of Fame running back LaDainian Tomlinson famously consumed a large bowl of pasta the night before a game. Pasta, a complex carbohydrate, takes several hours to break down before it can be used as an energy source. This aligns with the nutritional strategy of consuming complex carbohydrates well in advance of competition or training to ensure glycogen stores are fully replenished by game time. As a result, athletes can efficiently tap into these energy reserves with every movement, sprint, catch, and block.
Many athletes consume peanut butter and jelly sandwiches (PB&ds) before games, as the jelly and, in many cases, the white bread provide a quick source of energy. Given their rapid digestion and conversion into glucose, these foods are well-suited for consumption closer to game time.
Similarly, halftime snacks for athletes typically consist of simple carbohydrates, such as sugars, which provide an immediate energy source to sustain performance in the latter stages of competition.
As a general guideline, carbohydrate intake should be approximately 2-3 grams per pound of body weight. On days of heightened physical activity, increasing carbohydrate consumption toward the upper limit can help maximize performance. Conversely, on rest days, intake can be adjusted to the lower end of the spectrum to align with reduced energy expenditure.
The next essential macronutrient is fat. Fat serves as an additional energy source, particularly during prolonged physical activities such as marathons or long-distance cycling. However, it also plays a crucial role in team sports like basketball, football, and soccer. As glycogen stores deplete during competition, the body increasingly relies on fat for fuel, making it an important component of an athlete’s diet.
This is one reason why PB&ds remain a staple pre-game meal—while the bread and jelly provide fast-digesting carbohydrates, the peanut butter supplies healthy fats that contribute to sustained energy levels.
Beyond energy production, dietary fats are essential for hormone regulation and cognitive function. Low-fat diets are often associated with symptoms such as fatigue, sluggishness, and impaired mental clarity, highlighting the importance of maintaining adequate fat intake for overall performance and well-being.
If you’ve ever seen a bodybuilder while they’re cutting to prepare for a show, they almost always look depressed. It’s a miserable time for them. One of the reasons is that the amount of fat they’re consuming is very Low which typically results in the symptoms discussed above paired with overall low calorie intake.
A good intake of fat is anywhere around .5 grams of fat per pound of bodyweight.
The last macronutrient is protein.
Protein may be the macronutrient you are most familiar with, as it is the macronutrient associated with building muscle and tissue repair.
The amount of protein an athlete should consume depends on a variety of factors, such as the height and weight of the athlete, the amount of physical activity, and the quality of protein an athlete is using.
Some foods, like rice, beans, and nuts consist of incomplete proteins, which means they are missing Amino Acids, the building blocks of protein.
Other foods like eggs, cheese, and yogurt, are complete proteins, and will be more efficient in muscle protein synthesis (the body using protein to repair tissue).
As a general rule of thumb, an athlete should consume .8-1.2 grams of protein per pound of bodyweight to perform and recover properly.
It’s important to note that each athlete requires a unique makeup of macronutrients to perform, and recover, effectively.
The optimal nutritional approach varies based on an athlete’s specific goals, height, weight, age, and the level of physical stress experienced on a daily, weekly, and monthly basis.
Additionally, strategic timing and the macronutrient composition of meals play a crucial role in maximizing performance and recovery. Consuming a heavy, high-fat meal before training can lead to sluggishness, decreased performance, and potential gastrointestinal discomfort.
Likewise, failing to include adequate protein in a post-workout meal — such as consuming only a sugary snack—can
hinder muscle recovery and fail to stimulate muscle protein synthesis, the essential process for building and repairing muscle tissue.
For a more in-depth exploration of this topic, the Performance Nutrition Manual provides a comprehensive framework for optimized eating. This resource outlines a structured approach to nutrition, covering macronutrient ratios, meal frequency, meal timing, and more. By following these evidence-based strategies, athletes can streamline their nutritional habits to enhance both performance and recovery.
-Consume .8-1.2 grams of Protein per pound of bodyweight each day
-Consume 2-3 grams of Carbohydrates per pound of bodyweight each day
-Consume .4-.5 grams of Fat per pound of bodyweight each day
-Consume complex carbs between 6-12 hours prior to heavy bouts of training or competition
-Consume simple carbohydrates 1-2 hours before training, competition or practise.
-Consume 5-7% simple carb solution prior or during competition or training
Instructor
Fitness has always been a part of Steve’s life. He literally grew up in the aerobics room and his first job was cleaning a gym. He is now a co-owner and Head Coach of one. Like other members of his family, he was born with a competitive spirit. He is a three-time CrossFit Games Regional athlete, who also participated in the CrossFit Games in 2016. He’s also competed in the Granite Games as well as Wodapalooza. As a certified coach, Steve’s specialties are perfecting movements and pushing people to a new level of mental and physical strength.
