Sports Nutrition Guide: Fuel, Hydration, Protein & Recovery

The best sports-nutrition strategy depends on the demands of the session. Duration, intensity, sweat losses and recovery time all change what an athlete may need.

Carbohydrate and training fuel

Carbohydrate is an important fuel source for moderate-to-high intensity exercise. Sports drinks, gels and carbohydrate products can be useful when convenient fuel is preferable to solid food, particularly as training duration increases.

Hydration and electrolytes

Sweat losses vary substantially between people and conditions. Hot weather, long sessions and heavy sweating make fluid and electrolyte planning more important.

Protein and recovery

Protein supplies amino acids for repair and adaptation. A shake can be a convenient way to help meet daily protein requirements.

Creatine

Creatine monohydrate is widely used in strength and repeated high-intensity training. Read our creatine guide for the practical basics.

Pre-workout

Pre-workout products are best compared by ingredient profile, stimulant level and training context. Read our pre-workout guide.

Build around the training demand

Fuel when fuel is useful, replace meaningful fluid losses, meet daily protein needs and use supplements for specific performance or convenience problems.

Shop: Explore sports foods, protein and creatine at Primis Australia.

General sports-nutrition information only.