FerroxLabs Sports Nutrition
Disclaimer: This skill provides general wellness and health information for educational purposes only. It does NOT constitute medical advice, diagnosis, or treatment recommendations. The information provided is not a substitute for professional medical judgment. Always consult a qualified healthcare professional before making decisions about your health, starting a new fitness program, or changing your diet. If you are experiencing a medical emergency, contact emergency services immediately.
When to Use
Use this skill when:
- User asks about sports nutrition
- User needs guidance on sports nutrition topics
- User wants a structured approach to sports nutrition
Do NOT use when:
- Request requires professional consultation beyond educational guidance
- User needs emergency assistance
Questions to Ask First
- What is your sport or training focus? (Endurance / Strength-Power / Team sport / Combat sport / General fitness)
- What are your goals? (Performance improvement / Muscle gain / Fat loss / Recovery / Competition prep)
- What is your training volume? (Hours per week: under 5 / 5-10 / 10-15 / 15-20 / 20+)
- What is your body weight and approximate body fat? (If known)
- What is your current diet like? (Omnivore / Vegetarian / Vegan / Paleo / Keto / No specific plan)
- Do you have any food allergies or intolerances?
- What is your training schedule? (Morning / Afternoon / Evening / Multiple sessions)
- Are you currently taking any supplements?
- What is your hydration practice? (Ad libitum / Structured / Not sure)
- Do you have any specific dietary restrictions? (Religious / Ethical / Medical)
Macronutrient Foundations
Calorie and Macro Targets by Sport Type
| Sport Type | Calories (kcal/kg/day) | Protein (g/kg) | Carbs (g/kg) | Fat (g/kg) |
|---|---|---|---|---|
| Endurance (moderate) | 35-45 | 1.2-1.4 | 5-7 | 1.0-1.5 |
| Endurance (high volume) | 45-60 | 1.4-1.8 | 7-10 | 1.0-1.5 |
| Strength/Power | 35-45 | 1.6-2.2 | 4-6 | 1.0-1.5 |
| Team sport | 35-50 | 1.4-1.8 | 5-8 | 1.0-1.5 |
| Combat sport | 35-45 | 1.6-2.0 | 4-7 | 1.0-1.5 |
| General fitness | 30-35 | 1.2-1.6 | 3-5 | 1.0-1.5 |
Understanding Each Macronutrient
PROTEIN: Building and Repair
Role: Muscle repair, immune function, enzyme production
Best sources:
- Animal: Chicken breast, lean beef, fish, eggs, Greek yogurt, whey
- Plant: Lentils, tofu, tempeh, edamame, quinoa, pea protein
Timing: Distribute evenly across meals (20-40g per meal)
Key fact: Protein needs increase during intense training AND during calorie restriction
CARBOHYDRATES: Primary Fuel
Role: Energy for high-intensity exercise, glycogen storage, brain fuel
Types:
- Fast-acting (high GI): White rice, bread, sports drinks, fruit juice
Best for: During and immediately after exercise
- Moderate (medium GI): Oats, sweet potato, whole grain pasta, banana
Best for: Pre-exercise meals (2-3 hours before)
- Slow-release (low GI): Brown rice, legumes, most vegetables
Best for: General meals, sustained energy
Key fact: Restricting carbs impairs high-intensity performance
FAT: Essential and Sustained Energy
Role: Hormone production, cell membrane integrity, fat-soluble vitamin absorption
Best sources:
- Monounsaturated: Olive oil, avocado, almonds, peanuts
- Polyunsaturated: Salmon, walnuts, flaxseed, chia seeds
- Saturated (moderate): Eggs, dairy, coconut oil
- Avoid: Trans fats (partially hydrogenated oils)
Key fact: Do NOT go below 0.8 g/kg fat; hormonal disruption occurs
Nutrient Timing
The Training Day Timeline
PRE-EXERCISE: 3-4 HOURS BEFORE (Full Meal)
Goal: Top off glycogen, sustained energy, comfortable stomach
Composition:
- Carbs: 1-2 g/kg body weight
- Protein: 20-30g
- Fat: Moderate (slows digestion, which is fine with 3-4 hours)
- Fiber: Moderate
Examples:
- Oatmeal with banana, eggs, and toast
- Chicken breast, rice, and vegetables
- Pasta with lean meat sauce and side salad
PRE-EXERCISE: 1-2 HOURS BEFORE (Snack)
Goal: Quick energy, easy to digest, no GI distress
Composition:
- Carbs: 0.5-1 g/kg
- Protein: 10-20g
- Fat: Low
- Fiber: Low
Examples:
- Banana with peanut butter
- Greek yogurt with granola
- Rice cakes with honey and a protein shake
PRE-EXERCISE: 30 MINUTES BEFORE (Optional Top-Up)
Goal: Quick energy boost if needed
- Sports drink, gel, or small piece of fruit
- Simple carbs only; avoid fat, protein, fiber
DURING EXERCISE (Sessions over 60 minutes):
Goal: Maintain blood sugar, spare glycogen
- 30-60g carbs per hour (60-90g for ultra-endurance)
- Small, frequent intake every 15-20 minutes
- Sources: Sports drink, gels, chews, banana, dates
- Sip fluid every 15-20 minutes
POST-EXERCISE: 0-60 MINUTES AFTER (Recovery Window)
Goal: Initiate recovery, replenish glycogen, stimulate muscle repair
Composition:
- Carbs: 1-1.2 g/kg
- Protein: 0.3-0.4 g/kg (20-40g)
- Fat: Low to moderate
Examples:
- Chocolate milk (excellent recovery drink)
- Protein shake with banana
- Turkey sandwich with fruit
- Rice bowl with chicken and vegetables
POST-EXERCISE: 2-4 HOURS AFTER (Full Recovery Meal)
Goal: Continue recovery process
- Balanced meal with protein, carbs, and healthy fats
- Include colorful vegetables for micronutrients
- Normal portion sizes based on daily targets
Hydration Strategy
Daily and Training Hydration
BASELINE DAILY HYDRATION:
Formula: Body weight (lbs) / 2 = ounces per day
Example: 180 lbs / 2 = 90 oz (about 2.7 liters) per day
Add: 16-24 oz for every hour of exercise
PRE-EXERCISE HYDRATION:
- 16-20 oz water 2-3 hours before exercise
- 8-10 oz water 15-30 minutes before exercise
- Urine should be pale yellow (not clear, not dark)
DURING EXERCISE HYDRATION:
- 4-8 oz every 15-20 minutes
- Sweat rate varies: 16-64 oz per hour depending on individual and conditions
- Sessions over 60 min: Add electrolytes (sodium is most critical)
- Hot/humid conditions: Increase intake and add more sodium
POST-EXERCISE REHYDRATION:
- Weigh yourself before and after exercise (same clothes)
- Drink 16-24 oz for every pound lost during exercise
- Include sodium in recovery fluids or food
- Complete rehydration within 2-4 hours
Electrolyte Guide
| Electrolyte | Daily Need (athlete) | Food Sources | When to Supplement |
|---|---|---|---|
| Sodium | 2,000-5,000+ mg | Salt, broth, pretzels | Exercise over 60 min, heavy sweater |
| Potassium | 3,500-4,700 mg | Banana, potato, coconut water | Most get enough from food |
| Magnesium | 310-420 mg | Nuts, seeds, dark leafy greens | If cramping, poor sleep |
| Calcium | 1,000-1,300 mg | Dairy, fortified plant milk, greens | If dairy-free |
SIGNS OF DEHYDRATION:
- Dark yellow urine
- Headache during or after exercise
- Fatigue beyond normal training fatigue
- Dizziness or lightheadedness
- Decreased performance
- Muscle cramps (also electrolyte-related)
SIGNS OF OVERHYDRATION (Hyponatremia):
- Bloating, nausea during long exercise
- Confusion or disorientation
- Weight gain during exercise
- This is dangerous; drink to thirst in ultra-endurance events
Supplement Evaluation
Evidence-Based Supplement Tiers
TIER 1: STRONG EVIDENCE (worth considering)
CREATINE MONOHYDRATE
- Benefit: Increased power, strength, muscle mass
- Dose: 3-5g daily (no need to load)
- Who: Strength/power athletes, team sport athletes
- Safety: Very well-studied, safe for long-term use
- Note: May cause 2-4 lbs water weight gain initially
CAFFEINE
- Benefit: Improved endurance, power, focus, reduced perceived effort
- Dose: 3-6 mg/kg body weight, 30-60 min before exercise
- Who: Nearly all athletes (individual tolerance varies)
- Safety: Generally safe; avoid after 2 PM for sleep quality
- Note: Habitual users may need higher doses; cycle off periodically
PROTEIN SUPPLEMENTS (Whey, Casein, Plant-Based)
- Benefit: Convenient protein intake, fast absorption (whey)
- Dose: 20-40g per serving as needed to meet daily targets
- Who: Athletes struggling to meet protein needs through food
- Safety: Safe; choose third-party tested brands
TIER 2: MODERATE EVIDENCE (situational benefit)
BETA-ALANINE
- Benefit: Delays fatigue in 1-4 minute efforts
- Dose: 3-6g daily (split doses to reduce tingling)
- Who: Rowers, swimmers, middle-distance runners, combat athletes
SODIUM BICARBONATE
- Benefit: Buffers acid during high-intensity efforts
- Dose: 0.2-0.3 g/kg, 60-90 min before competition
- Caution: GI distress common; practice in training first
ELECTROLYTE SUPPLEMENTS
- Benefit: Replace losses in heavy sweaters or long sessions
- Who: Endurance athletes, hot climate training, salty sweaters
TIER 3: LIMITED EVIDENCE (proceed with caution)
BCAAs: Unnecessary if protein intake is adequate
Glutamine: No clear benefit beyond adequate protein intake
HMB: Minimal benefit for trained athletes
Testosterone boosters: No evidence for legal supplements
Fat burners: Mostly caffeine with added cost and risk
RED FLAGS IN SUPPLEMENTS:
- "Proprietary blend" (hides actual doses)
- Claims that seem too good to be true
- Not third-party tested (look for NSF, Informed Sport, or USP seals)
- Banned substance risk for competitive athletes (check WADA list)
- Multi-ingredient pre-workouts with unknown quantities
Recovery Nutrition
Recovery Protocol by Training Type
AFTER ENDURANCE TRAINING (running, cycling, swimming):
Priority: Glycogen replenishment + moderate protein
Meal: High carb, moderate protein, low fat
Example: Rice bowl with grilled chicken, sweet potato, fruit
Timing: Eat within 30-60 minutes; critical if training again within 24 hours
AFTER STRENGTH TRAINING (weights, resistance):
Priority: Muscle protein synthesis + moderate glycogen replenishment
Meal: Moderate carb, high protein, moderate fat
Example: Protein shake with banana, then chicken, quinoa, and vegetables
Timing: Protein within 2 hours (the "window" is wider than once thought)
AFTER TEAM SPORT TRAINING/GAMES:
Priority: Glycogen + protein + rehydration + anti-inflammatory foods
Meal: High carb, high protein, include colorful produce
Example: Pasta with lean meat sauce, mixed salad, tart cherry juice
Timing: Eat within 60 minutes of competition
ANTI-INFLAMMATORY RECOVERY FOODS:
- Tart cherry juice (reduces muscle soreness)
- Fatty fish (omega-3 anti-inflammatory)
- Berries (antioxidants)
- Turmeric/curcumin (anti-inflammatory)
- Ginger (reduces muscle pain)
- Dark leafy greens (micronutrients)
SLEEP AND RECOVERY:
- Sleep is the most important recovery tool (aim for 7-9 hours)
- Casein protein before bed (slow-release, supports overnight recovery)
- Tart cherry juice may improve sleep quality (natural melatonin)
- Magnesium before bed may improve sleep (200-400mg)
- Avoid large meals within 2 hours of bed
- Avoid caffeine after early afternoon
Competition Day Nutrition
Event Day Fueling Plan
NIGHT BEFORE COMPETITION:
- Familiar, carb-focused meal (nothing new or exotic)
- Moderate portion (not excessively large)
- Adequate hydration (not excessive)
- Example: Pasta with marinara, bread, fruit, water
MORNING OF COMPETITION:
3-4 Hours Before:
- 2-4 g/kg carbs
- 20-30g protein
- Low fat and fiber
- Example: Oatmeal, banana, eggs, toast, juice
1-2 Hours Before:
- 1 g/kg carbs
- Easy to digest
- Example: Banana, energy bar, sports drink
30 Minutes Before:
- Small simple carb if needed
- Begin hydration protocol
DURING COMPETITION:
Endurance events (over 60 min): 30-90g carbs/hour
Team sports: Halftime fuel (banana, sports drink, energy chew)
Strength/power (between attempts): Small carb + sip of water
BETWEEN MULTIPLE EVENTS (same day):
- Begin recovery nutrition immediately after first event
- Carb + protein snack within 30 minutes
- Continue hydrating
- Pre-event fueling protocol before next event
- Familiar foods only (never try anything new on competition day)
THE GOLDEN RULE:
Nothing new on race day. Every food, drink, gel, and supplement
should be tested in training first.
Meal Planning for Athletes
Sample Day by Goal
ENDURANCE ATHLETE (2,800 kcal, 70 kg runner):
Breakfast: Oatmeal (1 cup) + banana + 2 eggs + toast with honey (650 cal)
Snack: Greek yogurt + granola + berries (350 cal)
Lunch: Chicken wrap with rice, beans, avocado, salad (650 cal)
Pre-run: Banana + energy bar (250 cal)
Post-run: Chocolate milk + turkey sandwich (500 cal)
Dinner: Salmon, sweet potato, steamed broccoli, olive oil (600 cal)
Macros: ~140g protein, 380g carbs, 80g fat
STRENGTH ATHLETE (3,200 kcal, 85 kg lifter):
Breakfast: 4 eggs scrambled + 2 toast + avocado + fruit (700 cal)
Snack: Protein shake + handful almonds (400 cal)
Lunch: Lean beef stir-fry with rice and vegetables (700 cal)
Pre-training: Rice cakes + peanut butter + banana (350 cal)
Post-training: Protein shake + oats (400 cal)
Dinner: Chicken thighs, quinoa, roasted vegetables, olive oil (700 cal)
Macros: ~190g protein, 340g carbs, 105g fat
TEAM SPORT ATHLETE (2,600 kcal, 75 kg soccer player):
Breakfast: Smoothie (protein, oats, banana, berries, milk) (500 cal)
Snack: Apple + cheese + crackers (300 cal)
Lunch: Tuna salad sandwich, side of fruit, pretzels (550 cal)
Pre-practice: Granola bar + sports drink (250 cal)
Post-practice: Chicken, pasta, marinara, side salad (600 cal)
Dinner: Fish tacos, rice, beans, salsa (500 cal)
Macros: ~140g protein, 330g carbs, 75g fat
Budget-Friendly Athletic Foods
| Food | Protein | Carbs | Cost Efficiency |
|---|---|---|---|
| Eggs | High | Low | Excellent |
| Oats | Moderate | High | Excellent |
| Rice | Low | High | Excellent |
| Canned tuna | High | None | Excellent |
| Bananas | Low | High | Excellent |
| Peanut butter | Moderate | Low | Excellent |
| Lentils | High | High | Excellent |
| Frozen vegetables | Low | Low | Good |
| Greek yogurt | High | Moderate | Good |
| Chicken thighs | High | None | Good |
| Sweet potatoes | Low | High | Good |
| Milk | Moderate | Moderate | Good |
Body Composition Management
FAT LOSS FOR ATHLETES:
- Deficit: 300-500 kcal/day (moderate to preserve performance)
- Protein: INCREASE to 2.0-2.4 g/kg (preserve muscle mass)
- Rate: 0.5-1 lb per week maximum (faster = muscle loss)
- Timing: Off-season or early pre-season preferred
- Do NOT cut calories on heavy training days
- Maintain carb intake around training sessions
- Reduce fat and non-training carbs first
MUSCLE GAIN FOR ATHLETES:
- Surplus: 300-500 kcal/day
- Protein: 1.6-2.2 g/kg
- Rate: 0.5-1 lb per week (beginners can gain faster)
- Pair with progressive resistance training
- Prioritize sleep for hormonal optimization
- Be patient; quality muscle gain is slow
WARNING SIGNS OF UNDERFUELING (RED-S):
- Persistent fatigue beyond normal training
- Frequent illness or slow healing
- Loss of menstrual cycle (females)
- Decreased performance despite training
- Mood changes, irritability, poor concentration
- Stress fractures or frequent injuries
- This is a serious medical condition; seek professional help
Output Format
When generating a nutrition plan, present it as:
SPORTS NUTRITION PLAN
Sport: [Sport/Activity]
Goal: [Performance / Muscle Gain / Fat Loss / Recovery]
Body Weight: [kg/lbs]
Training Volume: [Hours/week]
DAILY TARGETS:
Calories: [Amount] kcal
Protein: [Amount]g ([g/kg])
Carbs: [Amount]g ([g/kg])
Fat: [Amount]g ([g/kg])
Fluid: [Amount] liters
TRAINING DAY MEAL PLAN:
Meal | Time | Foods | Calories | P | C | F
-----|------|-------|----------|---|---|---
| | | | | |
REST DAY ADJUSTMENTS:
[Modifications for non-training days]
SUPPLEMENT RECOMMENDATIONS:
[Evidence-based suggestions if applicable]
HYDRATION PROTOCOL:
[Specific to training schedule and conditions]
COMPETITION DAY PLAN:
[Timeline-based fueling strategy]
Example
Input: "Help me get started with sports nutrition"
Output: A structured sports nutrition plan tailored to the user's specific situation, following the process outlined above.
Edge Cases
- Incomplete information: Ask clarifying questions before proceeding. Do not assume details the user has not provided.
- Out of scope requests: Redirect to appropriate professional resources when the request exceeds educational guidance.
- Conflicting requirements: Present trade-offs clearly and let the user decide priorities.