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Sports Nutrition
Sports nutrition is the science of hydrating and fueling before, during and after exercise. When executed properly, it promotes optimal training and performance.

It is highly beneficial to work with a Registered Dietitian to ensure that:

  1. All basic nutrient needs are met
    • It is important to first focus on consuming a balanced diet that meets the specific individuals’ basic needs
  2. Adequate carbohydrate intake is achieved for the specific type and duration of activity
    • Carbohydrates replenish muscle energy stores that have been or will be depleted by the demands of training
  3. Adequate protein intake is achieved for the specific type and duration of activity
    • Protein increases lean muscle mass and supports muscle growth, repair and maintenance
  4. Micronutrients related to physical activity are being considered
    • Important micronutrients include vitamin D, vitamin C, calcium, iron, and electrolytes
    • They are required for metabolism, growth and development, tissue repair and oxygen transfer and delivery
  5. Adequate water intake is achieved
    • The goal is to be proactive by drinking water throughout the day. Never rely on thirst cures, as once the sensation of thirst kicks in, dehydration is already present
Light Low intensity or skill-based activities 3-5 g/kg of athlete's body weight/d Timing of intake of carbohydrate makes a difference!
Moderate Moderate exercise program (eg ~1 h/d) 5-7 g/kg/d Registered Dietitians (RDs)
High Endurance Program (eg `-3 h/d moderate to high-intensity exercise) 6-10 g/kg/d work with you to find your "sweet spot"
Very High Extreme commitment (eg ~>4-5 h/d moderate to high intensity exercise) 8-12 g/kg/d Quality makes a difference too - nutrient rich choices allow for tissue healing and energy stores to be maintained

(Academy of Nutrition and Dietetics, American College of Sports Medicine and Dietitians of Canada)

Nutrient needs depend on a variety of factors including the type and duration of the physical activity being performed. Below are guidelines, however for a better understanding of your own unique nutritional needs, speak with a Registered Dietitian.

Prior to Workout


  1. Energy
  2. Focus
  3. Avoiding stomach issues

Carbohydrates: ~2g per kg of body weight (30 min-3hr before)

Water: ~2 cups (30 min-3hr before)

Foods that are high in fibre, fat or protein can cause digestive issues. Prior to exercise try to consume foods that are well tolerated and easily digested

During workout


  1. Prevent >2% fluid loss
  2. Excellent performance
  3. Avoid crashing or dizziness

Carbohydrates: ~30-60g/hr (if exercise is >60mins) - sports drinks, powders, gels, bars

Water: ~3-4 sips every 15min


  • Needs vary based on individual sweat rates and dietary intake
  • Since around 90% of American adults consume way more sodium than the recommendations, most people don’t need to replace sodium lost from sweat
  • Certain populations, such as endurance athletes who are exercising for more than two hours or those who exercise in extreme heat, may want to consider drinking electrolytes to replace their losses

After Workout


  1. Replenish glycogen stores
  2. Repair muscle fibers
  3. Rehydrate

Carbohydrates: ~1g per kg of body weight (within 1hr)

Protein: ~15-20g protein

Water: monitor sweat loss using the below equation

weight before exercise - weight after exercise = pounds lost
for every pound lost during exercise, drink 3 cups water

Working directly with a Registered Dietitian gives you the exact answers to so many of these questions and best of all – meal planning becomes beyond easy with the EatLovePro app, INCLUDED FREE with multiple appointments! 30 days of access gives you customized meal planning, recipes, automated grocery lists and schedules. Call us for more information. 403.452.5757


By Melissa Goldsmith - Registered Dietitian

Melissa grew up in Montreal and completed a degree in Hotel Management. She used this degree to work and travel the world. This is how she discovered her passion for food, nutrition and cooking. Melissa obtained her Bachelor of Science in Applied Human Nutrition to become a Registered Dietitian. She is dedicated to helping people, which has always shown through her continuous community involvement, both locally and globally.


It is very important to her that people have the education and tools required to live a healthier lifestyle. She is a proud nutrition advocate and strong believer in preventing and treating medical conditions with healthy living education and specifically tailored diets. Melissa believes that real health starts with real food, and not only should it be easy, it should be tasty and fun too!


Request a virtual appointment with Melissa