Nutrition Fundamentals Every Athlete Should Know

Forget keto, paleo, carnivore, or whatever’s trending on social media. Let’s talk about what actually matters for athletic performance and body composition.

The Only Macros Guide You Need

Protein: The Non-Negotiable

Target: 0.8-1.2g per pound of bodyweight

Protein builds and repairs muscle. Period. If you’re training hard and not hitting this range, you’re leaving gains on the table.

Best sources:

• Lean meats (chicken, turkey, lean beef)
• Fish (salmon, tuna, cod)
• Eggs and egg whites
• Greek yogurt, cottage cheese
• Plant-based: lentils, chickpeas, tofu, tempeh

Pro tip: Spread protein across 3-4 meals (20-40g per meal) for optimal muscle protein synthesis.

Carbs: The Misunderstood Fuel

Carbs aren’t the enemy—they’re rocket fuel for high-intensity training.

When you need more carbs:

• Training 4+ times per week
• Doing HIIT, boxing, or endurance work
• Feeling chronically fatigued or irritable

When you can go lower:

• Sedentary days
• Trying to lose fat (but don’t eliminate them entirely)

Smart carb sources:

• Rice, quinoa, oats
• Sweet potatoes, regular potatoes
• Fruits (berries, bananas, apples)
• Whole grain bread and pasta

Fats: The Hormone Regulator

Don’t fear fat. Your hormones need it to function.

Target: 20-35% of total calories

Focus on:

• Avocados, nuts, seeds
• Olive oil, coconut oil
• Fatty fish (salmon, mackerel)
• Egg yolks

Meal Timing: Does It Matter?

Short answer: Less than you think, but it’s not irrelevant.

Pre-Workout (1-2 hours before)

• Moderate carbs + moderate protein
• Light enough to not cause discomfort
• Example: Banana with peanut butter, Greek yogurt with berries

Post-Workout (within 2 hours)

• High protein + moderate-to-high carbs
• Replenish glycogen, kickstart recovery
• Example: Chicken and rice, protein shake with fruit

Overall Daily Intake > Meal Timing

If you hit your daily protein and calorie targets, you’re 90% of the way there. Meal timing is the final 10% optimization.

Hydration: The Most Overlooked Factor

Baseline: 0.5-1 oz per pound of bodyweight daily

During training: Add 16-24 oz per hour of intense exercise

Signs you’re dehydrated:

• Dark yellow urine
• Headaches during or after workouts
• Decreased performance (strength, endurance)
• Brain fog

Electrolytes matter: If you train hard for 60+ minutes, add sodium, potassium, and magnesium (sports drinks or electrolyte tablets).

Supplements: What’s Actually Worth It?

Tier 1 (Proven, Effective)

• Creatine monohydrate (5g daily): More strength, power, muscle mass
• Protein powder (if you struggle to hit protein targets through food)
• Caffeine (200-400mg pre-workout): Boosts performance and focus
• Vitamin D (if deficient): Supports bone health, immunity, mood

Tier 2 (Some Evidence)

• Beta-alanine: May help with high-rep endurance
• Citrulline malate: Pump and endurance support
• Omega-3s: Anti-inflammatory, heart health

Tier 3 (Skip It)

• Fat burners (mostly caffeine with marketing)
• Detoxes and cleanses (your liver does this for free)
• Testosterone boosters (unless prescribed by a doctor)

The Diet That Works: The One You Can Stick To

I don’t care if it’s flexible dieting, meal prep, intermittent fasting, or eating out every day—consistency beats perfection.

The 80/20 Rule

• 80% whole foods: Lean proteins, whole grains, fruits, veggies, healthy fats
• 20% whatever you want: Pizza, ice cream, wine—enjoy life

Extreme restriction leads to binge cycles. Build a sustainable approach.

Sample Day of Eating (180 lb athlete, moderate carb)

Breakfast (7 AM):
3 eggs, 2 slices whole grain toast, avocado, berries
~500 calories, 30g protein

Snack (10 AM):
Greek yogurt with granola and honey
~300 calories, 20g protein

Lunch (1 PM):
Grilled chicken breast, quinoa, roasted vegetables, olive oil
~600 calories, 45g protein

Pre-Workout (4 PM):
Banana with almond butter
~250 calories, 5g protein

Post-Workout (6:30 PM):
Salmon, sweet potato, broccoli, mixed greens
~650 calories, 50g protein

Evening Snack (9 PM):
Cottage cheese with pineapple
~200 calories, 25g protein

Total: ~2,500 calories, 175g protein

Ready to Dial In Your Nutrition?

Our coaches at Apex Training offer nutrition coaching alongside training programs. Let’s build a plan that fits your goals, lifestyle, and taste buds.

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