Fast Talk 415: The 5 Most Important Things to Know About Nutrition
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Mar 19, 2026 Five core nutrition principles for athletes are laid out in quick, punchy segments. Topics include energy balance and the risks of chronic under-fueling. Practical fueling strategies cover what to eat before, during, and after training. Protein timing and amounts are explained. Tests and special needs like iron and B12 are discussed, plus whole-food alternatives to sugary sports products.
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Maintain Energy Balance For Performance
- Maintain energy balance so daily calories in roughly match calories burned to support training, hormones, and muscle mass.
- Avoid large deficits (500–1000 kcal/day); small 100–200 kcal deficits are tolerable but big deficits cause slowed metabolism and muscle loss.
Athletes Regularly Underfuel For Training
- Many athletes under-fuel relative to work demands because they underestimate how much they actually need before long training sessions.
- Standardized pre-race breakfasts (≈2 g/kg carbs) feel excessive to athletes but show most are not fueling enough.
Use Food Purposefully Around Workouts
- Treat food as fuel around training: prepare (pre), sustain (during) and recover (post) to maximize adaptation and health.
- Plan simple nutrient-dense options (bananas, apple slices, nuts) during long rides instead of nothing.