By Every training session begins long before you start moving. It starts with what is on your plate. The foods and fluids you choose before, during, and after exercise can determine how well you perform and how quickly you recover. A sports dietitian can help you match your nutrition to your sport, intensity, and goals. And working with a registered dietitian and nutritionist in Melbourne ensures your meal plan supports both performance and health, helping you make simple and effective dietary choices that improve strength, endurance, and recovery.
Before Exercise: Fuel for Energy and Focus
Pre-exercise meals prepare your body with the energy needed for training. The timing and composition of your meal or snack depend on how long and how hard you plan to train. Ideally, aim to eat two to four hours before exercise to allow time for digestion. A balanced meal containing carbohydrates, lean protein, and minimal fat is most effective. Examples include chicken with rice and vegetables, or porridge with fruit and yoghurt.
If you have less time, a smaller snack 30 to 60 minutes before exercise can help maintain blood glucose levels. Try a banana, a slice of toast with honey, or a smoothie with milk and oats. Avoid high-fat or high-fibre foods right before exercise, as they may cause bloating or discomfort.
Carbohydrates are the body’s preferred fuel source for high-intensity or endurance activities. Including sufficient carbohydrates before training ensures your muscles have the glycogen stores needed to sustain performance. A registered dietitian can assess your training schedule and recommend the right carbohydrate amounts based on your body weight and sport type.
During Exercise: Maintaining Performance
For most people exercising for less than an hour, water is generally sufficient. However, during longer or more intense sessions, carbohydrates and electrolytes become important. They help prevent fatigue and maintain hydration, especially in hot or humid conditions.
Sports drinks, electrolyte tablets, or carbohydrate gels can be useful during prolonged exercise such as marathons, cycling, or endurance events. Aim for 30 to 60 grams of carbohydrates per hour during sessions lasting over 90 minutes. Some athletes benefit from practising their fuelling plan during training to avoid stomach discomfort on event days.
Hydration also matters. Even a small drop in body fluid can affect endurance and focus. A sports dietitian can guide you in calculating individual fluid needs based on sweat rates, climate, and activity duration. A nutritionist in Melbourne can also help you develop a personalised hydration plan to prevent electrolyte imbalances and cramping.
After Exercise: Recovery and Repair
Nutrition after training supports muscle repair, replenishes energy stores, and reduces inflammation. Try to eat within 30 to 60 minutes after exercise for the best recovery outcomes. Your post-workout meal should include protein to repair muscles and carbohydrates to restore glycogen levels.
A simple combination such as Greek yoghurt with fruit, a tuna sandwich, or milk with a banana provides the right balance of nutrients. Including some healthy fats, such as nuts or avocado, can further support recovery. For those training multiple times per day, timing becomes even more critical, as the body needs rapid nutrient replacement between sessions.
A registered dietitian can help you plan meals around your training intensity and schedule. If you experience ongoing fatigue, poor recovery, or frequent illness, consulting a nutritionist in Melbourne can help identify possible nutrient deficiencies, such as iron or vitamin D, which are common among athletes.
Individual Considerations
Everyone’s body responds differently to food and exercise. Factors such as age, gender, training load, and medical conditions influence nutritional needs. For example, young athletes may require additional energy to support growth, while endurance competitors need more carbohydrates for long events.
Athletes with gastrointestinal issues may benefit from specific meal timing and food types to minimise discomfort. Working with a sports dietitian allows for a personalised approach, helping to balance performance nutrition with lifestyle and taste preferences.
Building a Personalised Exercise Nutrition Plan with a Sports Dietitian and Nutritionist in Melbourne
Your exercise results depend on more than your effort. They depend on how you fuel and recover. With the right guidance, food becomes a tool to enhance performance and long-term wellbeing. Working with a sports dietitian who is a registered dietitian and nutritionist in Melbourne helps you develop a strategy that fits your training demands and provides individualised support to fine-tune your diet, optimise energy, and help you achieve sustainable progress, no matter your level of activity or sporting goals.