Sport Performance Nutrition

Momentum Nutrition: Sport Performance Fueling

Your quick guide to fueling, hydration and recovery.

Quick Guide

Emily Edison Sports Dietitian, Momentum Nutrition

The Power of 3: Fuel consistently. Play confidently.

Build a Base

3 meals each day

3 snacks between meals or around training

3 foods at meals: entree + 2 sides

3 hours (no more) between eating opportunities

A starting point—not a limit. Adjust portions and timing to your needs. A typical day could look like this:  (portions are adjusted to YOUR needs) Breakfast:  Oatmeal, banana, peanut  butter, milk Snack:  Hummus and pita w carrots Lunch: Ham and Cheese Sandwich, Fruit, and crackers Pre-Training Snack:  Energy Bar + Fruit Post-Training Snack:  Chocolate milk + graham crax Dinner:  Chicken, rice, veggies, water Snack:  Yogurt bowl w fruit and granola

Start Fueled. Finish Strong.

Pre-Training/Racing

2–4 hours before: carb-rich meal + some protein- Oatmeal + Fruit + Yogurt

30–60 min before: easy-to-digest carb snack- fruit, energy bar, toast

Keep fat and fiber low to ease digestion

Practice your plan before game day. Eat familiar foods on game day.

More minutes, more fuel.

During training/games

Short, easier sessions: water is usually enough

Over 60 minutes: 30–60+ g CARB/hour

Use breaks, halftime or sidelines to refuel/rehydrate

Try sports drink and easy-to-digest foods like fruit, fruit chews, chewy granola bars.

Refuel. Rehydrate. Rest.

Recovery

After training: eat carbohydrate (40-100g) + protein (20-40g)

Replace fluids; include salty foods after heavy sweating

1-2 rest days per week depending on training load

Keep eating regularly on rest days- body is repairing

Sleep: 7–9 hrs adults; 8–10 hrs teens

Recovery is part of training.

Drink Up

Hydration

Arrive hydrated; sip fluids throughout your day

Drink regularly during exercise—avoid excessive amounts

Heat and heavy sweating increase fluid needs

Sports drinks provide fluid + carbohydrate (fuel) + sodium

Electrolyte-only drinks replace salts but may not provide fuel.

Snack Attack: Carbs + Protein

Everyday Snacking

Greek or soy yogurt + granola

Fruit + cottage cheese

Crackers + cheese

Toast + peanut butter

Pita + hummus

High energy smoothie

1/2 sandwich + fruit

Right before training? High carb snack is best

Science Over Scrolling

Trusted SPORT NUTRITION Sources

[Momentum Nutrition](https://www.momentum4health.com/new-page-5)

[USOPC: athlete fueling and performance nutrition](https://www.usopc.org/nutrition)

[Sports Dietitians Australia: practical fact sheets](https://sportsdietitians.com.au/factsheets)

[My Sports Science: Science backed resource](https://www.mysportscience.com)

[RED-S Info](https://red-s.com)

Look for an RDN with CSSD credentials for personalized sports nutrition support.

Let's Build a Plan That Works for You

Fuel Your Goals

Emily Edison, MS, RDN, CSSD — over 2 decades supporting athletes. Personalized fueling, recovery and a healthy relationship with food.

Work With Emily