Nutrition Timing for Endurance and Team Sport Athletes

The Three Windows That Matter

Pre-Exercise (2–3 hours before): 1–4g carbohydrate per kg body weight, 20–40g protein, minimal fat, begin well-hydrated. Example: chicken and rice with vegetables, or oats with banana and Greek yoghurt.

During Exercise (sessions >60–75 minutes): 30–60g carbohydrate per hour, 400–800ml fluid per hour. For team sport athletes, focus on hydration and small carbohydrate doses during breaks.

Post-Exercise (0–2 hours after): 20–40g protein plus 1–1.2g/kg carbohydrate. Replace 150% of fluid losses. Example: chocolate milk and banana immediately post-session, then a full meal within 90 minutes.

Practical Notes for South African Athletes

- Altitude training (Gauteng): Increase iron-rich food consumption — altitude increases red blood cell production and iron demand - Heat and humidity (coastal competitions): Increase sodium intake and begin aggressive hydration 48 hours before competition - Travel: Maintain familiar foods; never experiment with new foods on competition day

At BMT Sport Consulting, nutrition guidance is integrated into our sport science profiling. Learn more about our Sport Science services.