Guide · Athletes
Protein, micronutrient density, and smart carbohydrates — ranked.
Athletes have three macronutrient priorities the average eater does not. Protein needs run roughly 50% higher (1.2 to 2.0 g per kilogram of body weight, depending on sport and training load). Carbohydrates replenish glycogen and should come predominantly from whole grains, legumes, and starchy vegetables rather than refined sugar. Iron, magnesium, calcium and vitamin D matter disproportionately because sweat loss and bone stress are real. This page surfaces the foods that deliver on those priorities while keeping the score honest about ultra-processed convenience products common in sports-marketing.
Aim for 20-40 g of protein per meal spread across the day. Skinless poultry, fish, eggs, Greek yogurt, tofu, tempeh, and legumes all hit the target with a high FoodScore. Supplement powders fill gaps but should not be the foundation.
Oats, quinoa, brown rice, sweet potato, whole-grain pasta, and beans give sustained glycogen refill without sugar crashes. The FoodScore gap between whole and refined grains is usually 10-15 points.
Iron (meat, spinach, lentils), magnesium (nuts, seeds, dark chocolate), calcium (dairy, fortified plant milks, sardines), and vitamin D (salmon, egg yolk, fortified milk) are the four most commonly short-fallen in athletes. Track them deliberately.
Most 'sports drinks' are sugar-water that lose points for NOVA 4 and added sugar. Water, coconut water, and diluted 100% juice cover most training loads. Save branded electrolyte drinks for sessions over 90 minutes in heat.
Ranked by a persona-specific formula that weights the nutrients and qualities that matter most for athletes.
The USDA DGA baseline is 0.8 g/kg for sedentary adults. Active athletes commonly target 1.2 to 2.0 g/kg depending on sport and training phase. For a 75 kg athlete that is 90 to 150 g per day, spread across 3-5 meals.
No. Carbs are the preferred fuel for moderate-to-high-intensity exercise. The distinction that matters is whole vs refined: oats, rice, and legumes sustain energy, while candy and soda spike and crash. FoodScore rewards the former and penalises the latter.
Most athletes meet their needs through whole food. The exceptions are creatine (well-evidenced for strength and power), vitamin D in low-sun climates, and sometimes iron for female endurance athletes. Discuss with a registered dietitian before adding supplements.
Most commercial pre-workout is caffeine plus flavourings, and scores low on FoodScore (NOVA 4, often added sugar). A black coffee 30 minutes before training is the simplest evidence-backed option.