Eating a balanced amount of carbohydrate, fat and protein is important to exercise, train and play sports at your best. Following Canada’s Food Guide is a good first step to ensure you are getting the amount of carbohydrate, protein and fat you need. The food guide recommends you enjoy a variety of healthy foods everyday. Read on to learn more about how carbohydrate, fat and protein can help you exercise, train and play sports at your best.
How much carbohydrate, fat and protein do I need?
If you simply enjoy exercising and playing sports as a hobby, you can get enough carbohydrate, fat and protein by following Canada’s Food Guide.
If you are training regularly, you likely need more food than Canada’s Food Guide recommends during training. Follow these overall tips to make sure you are getting the carbohydrate, fat and protein you need:
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For most athletes, high fat diets are not recommended so that you can get more carbohydrate for fuel and protein for muscle growth and repair.
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Eat regular meals and snacks throughout the day.
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Use small amounts of unsaturated fats like olive, canola or soybean oil.
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Limit foods high in saturated and trans fat like higher fat meats and dairy products, fried foods, butter, cream and some baked goods and desserts.
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Choose more vegetables, fruits and whole grain products for extra fuel during heavier training schedules.
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Choose lean meats and plant-based proteins like beans, legumes, tofu, nuts and seeds prepared with little or no added fats, lower fat milk products and fortified plant-based beverages.
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Stay well hydrated.
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Eat a meal or snack 1 to 4 hours before exercising to give your body the energy it needs to train. See below for more specific information on what foods to include.
What happens if I don’t get enough carbohydrate, fat and protein?
When you do not get enough calories from carbohydrate, fat and protein, your performance may not be the best it could be.
If you don’t get enough calories in the short-term:
If you don’t get enough calories long-term:
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You may not get the vitamins and minerals you need
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Your immune system may be weakened
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Your hormone levels may be unbalanced
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You may have a higher risk of injury to muscles, bones or connective tissue
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People who menstruate may not get their regular period
How much carbohydrate do I need?
If you are going to play sports like soccer, hockey or tennis or exercise intensely for more than an hour, follow Canada’s Food Guide as a starting point. Then choose a few extra servings of carbohydrate-rich foods throughout the day before playing sports or exercising.
Getting enough carbohydrates helps you have enough glycogen (fuel for your body) stored to provide you with energy for your training session or sport.
Each of these is about 1 serving of carbohydrates:
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1 piece of toast with peanut butter
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1 piece of fruit (like an apple, pear, banana or nectarine)
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3/4 cup (175 mL) low fat yogurt
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1 whole grain muffin
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A small bowl of cereal with low fat milk or fortified plant-based beverage
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Small serving of pretzels (about 30 sticks)
The number of extra servings you need will depend on your weight and the type of sport or exercise you are doing. Heavier athletes need more servings than lighter athletes. Check with your dietitian for personalized recommendations.
How much protein do I need?
If you enjoy being physically active (like playing sports for fun or jogging occasionally), follow Canada’s Food Guide to meet your protein needs. Many people think they need more protein, but usually this is not the case.
You may need more protein if you exercise regularly and intensely or for longer sessions, or if you are trying to build muscle mass. Connect with a dietitian to find out how much protein is right for you.
You can get more protein by eating a few extra servings of protein foods throughout the day. Divide your protein into 3 to 4 meals and snacks throughout the day and try to include a variety of protein sources. Sources of protein include beans, legumes, tofu, tempeh, edamame, nuts and seeds and their butters, eggs, meat, chicken, fish, dairy products like milk, cheese and yogurt, and fortified plant-based beverages.
What should I eat before playing a sport?
About 1 to 4 hours before playing sports, eat a meal that is rich in carbohydrate, low in fat and fairly moderate or low in protein and fibre for quick digestion and to prevent gastrointestinal discomforts while playing or training. Here are some examples:
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Peanut butter on toast and a glass of low fat milk or fortified plant-based beverage
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Fruit and yogurt smoothie and a cereal bar
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Oatmeal with almonds, low fat milk or fortified plant-based beverage and a banana
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Cheese and crackers plus grapes
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Small lean hamburger on a bun with lettuce and tomato, a side salad and low fat milk
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Turkey, vegetable and cheese sandwich and a fruit
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Tofu stir fry on rice
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Scrambled eggs in a wrap with a fruit salad
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Rice congee with a boiled egg and fruit
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Cottage cheese with carrots, whole grain crackers and a fruit
Your portion size will depend on how intense or long your training session will be and your body weight. Choose smaller meals that are easier to digest closer to the time you will be exercising.
What should I eat during sports?
During sports, training or exercise that last longer than 1 hour, your body needs easy-to-digest foods or fluids. Carbohydrate will help you maintain normal blood sugar, allow you to perform better and help you to exercise longer and/or with greater intensity.
Your best approach is to drink your carbohydrate in a sports drink or a gel, but for longer exercise sessions of 2 hours or more, additional solid carbohydrates may be needed like fruit, crackers, a cereal bar, yogurt or a smoothie.
Connect with a dietitian to find out how many grams of carbohydrate you should aim for while exercising. The amount you need depends on the type of activity, your body size and the duration of your activity.
What should I eat after I play sports?
After training or playing sports, your body is ready to store energy again, repair muscles and re-hydrate. This is why it is important to eat a carbohydrate-rich meal or snack after training or exercising intensely for more than an hour. Here are some examples of carbohydrate-rich meals and snacks:
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One banana plus a cup of low fat milk or fortified plant-based beverage
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A smoothie made with fruit and low fat yogurt
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Grilled salmon or chicken breast with rice and vegetables
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Pasta with meat or lentil sauce and a salad
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Tofu and vegetable stir fry on rice
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Tuna salad sandwich on whole grain bread with a fruit salad
Your portion size will depend on how intense or long your training session was, and your body weight.
If you plan on training or exercising twice in one day or on back-to-back days, try to eat this carbohydrate-rich meal or snack within 30 minutes of finishing your session.
How can a dietitian help?
There are many dietitians that specialize in sports nutrition. They can work with you to set personalized targets for carbohydrate, fat and protein intake before, during and after training or playing your sport. They will consider various factors such as, the intensity and duration of your exercise, your training goals, your culture and preferences and medical history when making recommendations. A dietitian will also give you advice on hydration and if supplements are needed. Connect with a dietitian today!
Bottom line
Eating a balanced amount of carbohydrate, fat and protein is important to exercise and play sports at your best. Follow Canada’s Food Guide to make sure you are getting the amount of carbohydrate, protein and fat you need. If you are an athlete, playing sports or exercising intensely or for long periods, you would benefit from more servings from Canada’s Food Guide. Planning your meals and snacks before, during and after training or exercising will help you perform at your best. Connect with a dietitian for personalized advice.
You may also be interested in:
Sports nutrition: Facts on hydration
Sports nutrition: Facts on sports drinks
Sports nutrition: Facts on vitamins and minerals
Sports nutrition: Facts on sports supplements
This article was written and reviewed by dietitians from Dietitians of Canada. The advice in this article is intended as general information and should not replace advice given by your dietitian or healthcare provider
Last Update – February 6, 2023