Essential foods and nutrients athletes need in their diet

What we use to fuel our bodies has a huge effect on how well we perform both during your training program and on race day. The type, timing, and balance of what you eat and drink directly impact your energy, recovery, and focus.

Carbohydrates and hydration are your foundation

Carbohydrates are your body’s most efficient energy source for high-intensity exercise. When glycogen stores are low, fatigue hits sooner, power output drops, and recovery slows.

To train and race at your best, ensure your carbohydrate intake matches your training load — from simple carbs before and during sessions to complex sources like oats, rice, and potatoes afterward for sustained recovery.

Hydration is just as important as carbs. Even mild dehydration (1–2% body weight loss) can impair endurance, coordination, and concentration.

Effective hydration is more than just water, it’s about maintaining electrolyte balance, especially sodium, potassium, and magnesium.

These minerals support muscle function and prevent muscle cramps. Pairing carbs with fluids also helps absorption, keeping your energy steady throughout your session.

Research-backed performance enhancers

Beyond basic fueling, certain foods and supplements have strong scientific support for improving endurance, strength, and recovery. Research has revealed the following food stuffs and supplements can also help improve performance:

1. Caffeine

Caffeine remains one of the most proven and widely used performance enhancers. By stimulating the central nervous system, it reduces perceived effort, increases focus, and delays fatigue. A dose of 3–6mg per kilogram of body weight about an hour before exercise can sharpen mental clarity and boost endurance performance.

In real talk, that equates to 180-360mg of caffeine for a 60kg athlete. A double shot of expresso has about 125mg of caffeine and a caffeine energy gel typically has about 100mg, depending on the brand. If you’re not a big caffeine consumer, then it’s probably best to stay near the lower end of this recommended range.

2. Beetroot Juice

Rich in dietary nitrates, beetroot juice helps your body to use oxygen more efficiently by increasing nitric oxide production, which widens blood vessels and improves blood flow to muscles. Studies show endurance gains of around 2%, especially in efforts lasting over five minutes.

3. Black Grape Juice

Drinking a glass of black grape juice daily for a month has been shown to improve time to exhaustion by about 15% ( which could roughly equate to a 1–3% improvement in race times). This is thanks to its high concentration of antioxidants and polyphenols, which improve mitochondrial efficiency and reduce muscle damage.

4. Peppermint Oil

Adding just 0.05ml of peppermint oil to 500ml of water each day for 10 days could enhance endurance and reduce the feeling of effort, particularly in hot conditions. The menthol is said to trigger cooling sensations that can help athletes tolerate heat and intensity better. Even using peppermint as a mouth rinse during exercise may have similar effects.

5. Beta-Alanine

This amino acid acts as a buffer against lactic acid buildup in the muscles. Taken regularly (for 4–8 weeks before competition), it can improve performance by around 3%, especially in short and sharp events lasting 1–4 minutes such as track cycling or rowing.

6. Sodium Bicarbonate

Better known as baking soda, sodium bicarbonate helps neutralise acidity during high-intensity efforts. Taken around two hours before exercise, it can delay fatigue and improve sprint or repeated-effort performance. Test it in training first though as too much can cause stomach discomfort.

7. L-Carnitine

L-carnitine helps transport fatty acids into the mitochondria — the “engines” of your cells — where they’re converted into usable energy. Supplementation can improve fat utilisation during exercise, delay glycogen depletion, and boost endurance and recovery, particularly during long training blocks.

Micronutrients that matter to athletes

Magnesium – Best absorbed through Epsom salt baths or through topical applications, magnesium supports energy metabolism, muscle function, and fatigue resistance.

Sodium – Essential for maintaining hydration and helping to absorb fluids and carbohydrates. In endurance conditions or hot weather, extra sodium intake can make a measurable difference in stamina.

Vitamin D and calcium – These two nutrients work together to support bone health and immune function, they’re key for athletes training outdoors or under heavy load. Adequate vitamin D levels also enhance muscle recovery and reduce injury risk.

Nutrients for recovery and adaptation

Protein

Protein is the cornerstone of recovery and training adaptation. Consuming high-quality protein with every meal and especially post-workout promotes muscle repair, growth, and adaptation. Combining fast-digesting sources like whey protein powder with slower ones such as eggs or beans supports recovery throughout the day.

Antioxidant-rich foods

Foods such as spinach, blackcurrant, cherry, and blueberry juice reduce oxidative stress and inflammation after hard training sessions. This helps you recover faster and return to training sooner without compromising progress.

Heart health

Incorporate walnuts, avocado, peanuts, spinach, and fennel for long-term heart and vascular health. Their omega-3 fats, nitrates, and polyphenols keep blood vessels flexible, improving nutrient delivery and oxygen transport during exercise.

Check out our nutrition advice for more on the most important nutrients for keeping your immune system healthy.