Sports nutrition: practical basics and professional support

Match food and hydration choices to your activity and circumstances; avoid universal formulas and supplement promises.

Adapted from a guide first written for Quebec readers: passages specific to Quebec were removed. Rules in your province may differ.

Sports nutrition depends on the activity, duration, intensity, climate, training schedule, health, medications and personal preferences. A general guide cannot calculate an individualized energy or fluid requirement.

Start with ordinary food and routines

Regular meals and snacks that include foods you enjoy can support training and recovery. Canada's Food Guide offers general guidance for people aged two and older; it is not an athlete-specific prescription. What is practical before or after an activity varies, and there is no need to adopt a restrictive diet to exercise.

Use hydration advice with care

Fluid needs vary with heat, duration, sweat, health and the activity. Avoid treating a single online formula as universally safe. If you have a medical condition, take medication affecting fluid balance, or train in extreme conditions, ask a clinician for specific guidance.

Be cautious with supplements

Marketing claims do not prove that a product is effective or safe. Supplements can interact with medications or contain ingredients not appropriate for you. Discuss a product with a pharmacist, physician or dietitian-nutritionist, particularly if you compete under anti-doping rules.

Sources and limits

General education only; this page does not prescribe an athlete's diet, hydration plan or supplement. Sources: Health Canada, Canada's Food Guide; ODNQ.

General information based on federal and national rules; provincial rules may differ. Confirm with the official body before acting.