4 Mistakes You're Making in Your Sports Nutrition Strategy (And How to Fix Them)

When it comes to sports nutrition, what you eat and drink can make or break your performance. Yet, many athletes—whether beginners or seasoned competitors—unknowingly make small mistakes that limit their energy, endurance, and recovery. The good news? These mistakes are easy to fix with the right knowledge and approach.

Here are four common sports nutrition mistakes that could be holding you back—and how to correct them so you can train smarter, fuel better, and perform at your peak.

1. You’re Not Carb-Loading Correctly

Carbohydrate loading is a proven strategy to maximize energy stores before endurance events, yet many athletes either skip it, do it incorrectly, or think it’s just about eating a giant plate of pasta the night before a race.

The Fix:

✅ Know when to carb-load—It’s not for every workout! It’s best used for endurance events lasting 90 minutes or more.

✅ Start 1-2 days before your event, gradually increasing carb intake while slightly reducing fat and fiber.

✅ Aim for 7-12g of carbohydrates per kg of body weight to fully stock your muscles with glycogen.

🚀 Want to learn the exact way to carb-load for your next event? Check out the Carbohydrate Loading Mini-Course here.

2. You’re Unsure About Energy Gels (or In-Training Fuel)

Should you use energy gels? Are they just hype? What’s the best way to fuel during a workout? Many athletes either overuse, underuse, or avoid in-training nutrition altogether, leading to energy crashes, digestive issues, or suboptimal performance.

The Fix:

✅ Know when you need fuel—For workouts under 60 minutes, water may be enough. For longer sessions, carbs are helpful.

✅ Choose the right source—Energy gels, chews, sports drinks, or even real food (like bananas) can all work, depending on your needs and how your body reacts.

✅ Time it right—Consume 30-60g of carbs per hour for moderate activity and up to 90g per hour for intense endurance events.

⚡ Not sure if energy gels are right for you? Learn everything you need to know (including how to make your own) in the Energy Gels Mini-Course here.

3. You’re Over- or Under-Hydrating

Hydration is more than just drinking water. Too little, and you risk dehydration; too much, and you dilute essential electrolytes, leading to cramps and fatigue. Finding the right balance is key.

The Fix:

✅ Understand your sweat rate—Some athletes lose more fluid and sodium than others. Calculate how much you sweat per hour to personalize your hydration plan.

✅ Balance electrolytes—If you’re sweating heavily, water alone isn’t enough. Sodium (mainly) is also important for performance and recovery.

✅ Pre-hydrate and rehydrate properly—Start workouts well-hydrated, sip fluids during training, and replace 1.5x the fluid lost after intense sessions.

💧 Master your hydration strategy with the Optimizing Hydration for Sport Mini-Course here.

4. You’re Not Adjusting Your Nutrition to Match Your Training Load

Your nutrition should change daily or weekly based on your workouts. If you’re eating the same way on a high-intensity training day as you do on a rest day, you might not be fueling effectively or recovering properly.

The Fix:

✅ Use the Athlete’s Plate Method—Adjust portion sizes of carbs, protein, and fats based on training intensity.

✅ Plan your meals around your workouts—Eat higher-carb meals when you have intense sessions and scale back on lower-intensity or recovery days.

✅ Time your nutrition—Fuel up before training, replenish after, and spread protein intake throughout the day for better recovery and adaptation.

🗓 Learn how to match your nutrition to your training with practical strategies for microcycles in the Nutrition Periodization Mini-Course here.

Ready To Take Your Nutrition to the Next Level?

If any of these mistakes sound familiar, you’re not alone—but now you have the tools to fix them! Instead of trial and error, get expert guidance with the FuelSmart Bundle.

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Are you ready to take your athletic performance to the next level? Whether you're training for a marathon, pushing through intense gym sessions, or fine-tuning your nutrition for competition, proper fueling is the key to reaching your full potential.

Final Thoughts

Sports nutrition doesn’t have to be complicated, but small adjustments can make a huge difference in your energy levels, endurance, and overall performance. Whether it’s carb-loading correctly, fueling during workouts, hydrating effectively, or periodizing your nutrition, optimizing your strategy will set you up for success.

Hope this helped!

Maria Tanielian
Registered Dietitian
IOC Diploma in Sports Nutrition