Sports Nutrition: What It Is and What to Expect
Medically reviewed by Sumiran Racherla, MD, Internal Medicine. Last reviewed: October 23, 2026.
What kind of doctor provides Sports Nutrition?
Your doctor can give sports nutrition advice that fits you. A registered dietitian can help young athletes who are trying to lose weight. A direct primary care or concierge doctor can be a first stop for an evaluation and can refer you to a specialist when needed.
What it is
Sports nutrition means giving your body the right fuel. You do this by drinking enough water and eating a balanced diet. The ideal diet for an athlete is a lot like the diet for any healthy person. How much of each food group you need depends on the type of sport.
Why a doctor might recommend it
You are more likely to feel tired and play poorly when you do not get enough of certain nutrients and fluids. Water is the most important yet overlooked nutrient for athletes. Changing your body weight to improve performance must be done safely, or it may do more harm than good.
How to prepare
To help you perform better, avoid exercising on an empty stomach.
Everyone is different, so you will need to learn the following.
- How long before exercise is best for you to eat.
- How much food is the right amount for you.
- What type of foods to eat.
- How much fluid to drink.
Drink about 20 ounces of water 1 to 2 hours before a workout. Fats take longer to digest, so wait 3 to 4 hours to exercise after eating a full meal. You should always consult with your doctor for advice before trying a carbohydrate-loading diet.
What happens during it
For workouts lasting less than 60 minutes, water is most often all that is needed. You also need carbohydrates during more than 1 hour of intense exercise. Keep sipping water during and after you exercise, about 1 to 2 cups every 15 to 20 minutes. Drink even when you no longer feel thirsty.
Recovery
After heavy exercise, eat meals and snacks rich in carbohydrates. They rebuild the energy stored in your muscles. Teens and adults should replace body weight lost in exercise with the same amount of fluid. Clear urine is a good sign that you have fully rehydrated. If your urine turns brown, it may be a sign of a more serious problem. Get medical attention immediately. Call 911 or go to the emergency room if you have trouble breathing, chest pain or discomfort lasting two minutes or more, fainting or loss of consciousness, or bleeding that will not stop.
Risks and side effects
Eating more protein than your body needs does not improve performance or your health. Keeping your weight too low, losing weight too fast, or preventing weight gain in an unnatural way can harm your health. Most of us can get all the nutrients we need from food. Many products sold for bodybuilding and performance contain harmful ingredients. Talk with your health care provider before using a supplement for bodybuilding or endurance.
Who performs it
Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training.
Common questions
Do I need a sports drink?
For workouts lasting less than 60 minutes, water is most often all that is needed. A sports drink that contains carbohydrates can help you stay hydrated during longer events.
Do athletes need protein supplements?
Whole-food protein sources are a healthier choice than protein supplements. It is a myth that a high-protein diet alone will promote muscle growth. For muscle building, you need strength and resistance training.
Is creatine safe for teenagers?
There are no data documenting the safety of creatine in teenagers, and two medical groups warn teens not to use performance-enhancing supplements, including creatine. Its long-term effects have not been well studied.
How does a direct primary care or concierge doctor fit in?
A direct primary care doctor charges a flat monthly fee instead of billing insurance, while a concierge doctor usually charges more and often works alongside insurance.
Sources
- American Academy of Orthopaedic Surgeons - OrthoInfo - Sports Nutrition
- MedlinePlus - Nutrition and athletic performance
- NCCIH - Bodybuilding and Performance Enhancement Supplements
Medical Disclaimer
This content is for general educational and informational purposes only and is not medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment, and reading it does not create a doctor-patient relationship. Always seek the advice of your physician or another qualified health provider with any questions about a medical condition, and never disregard or delay seeking professional advice because of something you read here. If you think you may have a medical emergency, call 911 (or your local emergency number) immediately.
