From podium to daily practice: A narrative review of energy-based nutrition strategies for athletes and everyday exercisers

Abstract

Energy support plays a crucial role for athletes and everyday exercisers, with various nutritional strategies being developed to optimize energy metabolism. This review summarizes nutritional approaches related to energy metabolism, including the prevention of low energy availability, carbohydrate supplementation across different competition phases, and approaches to enhance fat oxidation. Avoiding low energy availability is very important for maintaining optimal health and performance; thus, the key is to identify and address the specific underlying causes of the energy deficit. Nutritional supplementation strategies vary across different phases of exercise. Before competitions, an appropriate high-carbohydrate diet to increase glycogen stores can enhance performance. During competitions, carbohydrate supplementation and carbohydrate mouth rinsing are beneficial. Post-competition supplementation is essential for recovery, and current evidence suggests that multiple-transportable carbohydrate intake is particularly effective. Additionally, periodized training with limited carbohydrate availability to boost metabolic adaptation is receiving significant attention; however, more research is still needed to validate its effects. Similarly, although both high-fat low-carbohydrate diets and medium-chain triglycerides may increase fat oxidation rates, current evidence does not support their efficacy in significantly enhancing athletic performance. Overall, individualized and periodized nutrition strategies are essential for optimizing athletic performance and maintaining athlete health.