The Mainstreaming of Protein and Hydration in Sports Nutrition
- Jenaed Brodell
- Apr 30
- 2 min read
In today’s active world, protein and hydration are no longer the domain of elite athletes alone. At Nutrition and Co, our team of specialist sports dietitians and sports nutritionists are seeing a growing number of clients — from casual gym-goers to endurance competitors — seeking to optimise these two critical pillars of performance and recovery.
Why Protein Is No Longer Just for Athletes
Protein plays an essential role in muscle repair, immune function, hormone balance, and overall health. But thanks to rising awareness through social media and fitness culture, protein is now mainstream — and rightly so.
Whether you’re training for a marathon or simply living an active lifestyle, aiming for 1.2–2.0g of protein per kg of body weight daily can significantly boost recovery, energy, and body composition. Modern consumers are now reaching for ready-to-drink (RTD) protein shakes, protein bars, and powders as daily staples, not just post-gym fuel.
However, it’s important to remember: not all protein products are created equal. At Nutrition and Co, our sports dietitians help tailor your intake, ensuring you’re using high-quality, evidence-based products suited to your body’s needs.
Hydration
While hydration has always been critical, today’s consumer is far more aware of the importance of electrolyte balance, not just fluid intake.
Active individuals lose essential minerals like sodium, potassium, and magnesium through sweat. This can lead to fatigue, cramps, and poor recovery. Using products like electrolyte-enhanced waters or hydration tablets can improve endurance, mental clarity, and even gut comfort during longer sessions.
At Nutrition and Co, we customise hydration strategies for our clients based on their sweat rates, activity types, and environmental conditions. Whether you’re competing in humid conditions or attending long gym sessions, a personalised hydration plan can make all the difference.
How to Optimise Your Protein and Hydration Routine
Prioritise whole foods first. Lean meats, eggs, Greek yogurt, tofu, legumes, and quality whey or vegan proteins should form the core of your intake.
Time your protein strategically. Aim for 20–40g of high-quality protein within an hour of training.
Hydrate consistently. Monitor your daily fluid intake (aiming for around 35ml per kg body weight) and use electrolytes during long or intense sessions.
Supplement wisely. Choose products tested for quality and free from unnecessary additives.
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