Perform at your peak.

Your nutrition is what fuels your performance and has a major influence on your ability to perform at your peak.

As an athlete, your diet should help your body cope with the added demands of training, in addition to keeping you healthy and hydrated.

Stimulate lean muscle development, improve tissue repair and recover faster

Not only is food a source of energy for your workouts - enhancing energy production and fat burning - but it also provides essential nutrients needed to stimulate training adaptation.

Unfortunately, most modern diets and inadequate food quality make whole food nutrition deficient or insufficient for these purposes.

Sports Supplements accelerate the process by delivering specific nutrients – in sufficient doses - directly to the site at the exact time of the demand.

4 Essential Functions of Food

Your nutrition serves four essential functions:

  1. To provide the energy to fuel your performance,
  2. To supply adequate macro- and micro-nutrients to build and repair your body,
  3. To protect and boost your immune system through essential vitamins and minerals, and
  4. To hydrate and manage fluid levels for optimum health and vitality.

Athletes should understand the role of each macro-nutrient in order to optimise their nutrition and supplement where necessary

What are Macro-Nutrients and Why are they important?

Macro- nutrients describe the molecules that make up a food and can be classified into 3 classes namely:



are a primary source of fuel for the body and brain and provide instantly available energy, ideal for short anaerobic efforts such as sprints or power activities.

Most starchy foods (rice, potatoes, oats, pasta and wheat/grain-based flours) and fruits contain high sugar/glucose levels that easily break down into glycogen to fuel the muscle. Excess carbohydrates cannot be stored by the body but must first be converted into glycogen that is then transported by insulin into fat cells for storage as adipose tissue

Fruit and vegetables provide micro-nutrients - vitamins and minerals – that boost your immune system and keeping your system functioning optimally (necessary for continued training and to prevent injury and illness). These are essential for restoration or recovery.



are a secondary source of energy for the body containing various fatty acids and glycerol esters, providing a sustainable source of fuel ideal for long, aerobic efforts between 60 – 70% of Maximum Heart Rate. Derived from mostly animal (fatty meats and dairy) and some plant sources (olive oil, sunflower, canola), fats are usually solid at room temperature with an oily appearance and can easily be stored in adipose (fatty) tissue



describes foods that break down into essential amino acids forming the building blocks for muscle and tissue growth and repair. Most meats and fish, eggs, milk and certain legumes are good sources of protein, defined by their specific structural compound of carbon, nitrogen and oxygen molecules coupled with various amino acids that form the protein backbone. These foods also supply important vitamins and minerals that boost immunity and prevent illness

Proteins stimulate muscle development and tissue repair (for enhanced performance and capacity)

Phases of fueling

What – and when - you eat directly determines your capacity to perform at your best and adapt to the training stimulus.

There are 3 fuelling phases for performance, each with different objectives:

  1. Pre-workout – here your objective is providing the fuel for energy production and to prime your muscles for performance,
  2. During – sustaining your energy output and maintaining optimal hydration during your performance are your main goals,
  3. Post-workout – here your objective is to recover as fast as possible and refuel in time for your next effort.

PTS Nutrition offer a range of sports supplements for peak performance

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