derick.khumalo
Amos Mpofu
[email protected]
NUTRITIONISTS have urged the general public, particularly those involved in sport and fitness, to prioritise proper nutrition, stressing that success in sport is not determined by training alone but begins with good nutrition.
Speaking during a webinar organised by Bulawayo based nutritionists to discuss the power of sports nutrition, Ms Tafadzwa Zhawari, a registered nutritionist working for Charis Nutrition Consultancy, said every sprint, lift and endurance session relies on the body’s ability to convert nutrients into energy.
“Carbohydrates are the primary fuel source for high-intensity exercise, protein supports muscle repair and growth, healthy fats contribute to hormone production and sustained energy, while adequate hydration keeps both physical and mental performance at their peak. By matching nutrition to training demands, athletes can improve performance, delay fatigue, and recover more effectively,” she said.
Zhawari said one of the most important principles of sports nutrition is timing.
“Eating carbohydrate-rich meals before exercise helps maximise glycogen stores, consuming carbohydrates during prolonged activity maintains energy levels, and combining protein with carbohydrates after training accelerates recovery by replenishing energy reserves and stimulating muscle repair.”
She emphasised that hydration is equally essential, as even mild dehydration can reduce endurance, concentration and overall athletic performance.
“Individualised nutrition strategies based on training intensity, body size and sporting demands consistently produce better results than a one-size-fits-all approach,” said Zhawari.
She added that while supplements such as creatine and caffeine have strong scientific evidence supporting their use, they should enhance—not replace—a balanced diet.
“Long-term athletic success depends on building healthy eating habits, consuming sufficient vitamins and minerals, and ensuring adequate energy intake to support both performance and recovery. Whether you’re a recreational athlete or competing at an elite level, investing in evidence-based nutrition is one of the most effective ways to unlock your full potential and achieve consistent results. It is essential to check with your doctor before embarking on strenuous exercise,” she said.
She encouraged people to seek professional guidance whenever they need assistance with their nutritional needs.
