The Nutrition Strategies Top Athletes Are Using In 2026

Top athletes in 2026 are leaving outdated nutrition myths behind and focusing on strategies that actually fuel performance. From high-carb fuelling and nitrate shots to smarter bicarbonate and creatine use, the emphasis is on practical, evidence-based approaches that support energy, recovery, and adaptation, without unnecessary risk.

Table of Contents

• High-Carbohydrate Fuelling Is Hot

• The Rise Of “1%” Products

• Bicarbonate Is Back (But Smarter)

• Creatine Monohydrate Beyond The Gym

• Beetroot Juice Shots & Nitrate Loading

• Hydration Revisited: Rethinking Sodium

• What This Means For Everyday Athletes

High-Carbohydrate Fuelling Is Hot

High-carb fuelling is firmly back in the spotlight, replacing the under-fuelled mindset of the early 2000s, with athletes now prioritising maximising carbohydrate availability before and during exercise. Current strategies focus on consuming 30-60g/hour for events over 60 minutes, progressing to 60-90g/hour (and up to 90-120g/hour in longer events) using multiple transportable carbohydrates such as glucose and fructose to enhance absorption and oxidation rates¹⁻³. Pre-event strategies typically include carbohydrate loading of around 5-12g/kg/day for 1-3 days, alongside a pre-race meal of 2-4g/kg consumed 2-3 hours before competition. While effective for maintaining blood glucose and delaying fatigue, excessively high intakes may increase gastrointestinal discomfort or blunt fat oxidation during training.

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From a mechanistic perspective, combining glucose and fructose (e.g. 2:1 or 1:0.8 ratios) leverages dual intestinal transporters (SGLT1 and GLUT5), increasing exogenous carbohydrate oxidation beyond 60g/hour and up to 90-120g/hour in trained athletes²,³. This supports sustained blood glucose availability and spares endogenous glycogen, a key limiter of endurance performance¹. However, oxidation rates plateau under certain conditions, particularly in female athletes during moderate-intensity exercise, highlighting the role of gut training, exercise intensity and individual variability in optimising intake⁴,⁵.

The Rise Of “1%” Products

The rise of “1%” products reflects a focus on marginal gains, with athletes using supplements like Nomio (ITC broccoli extract),Tart cherry juice , pine bark (Modex, Plasmaide) and Ketones to fine-tune performance and recovery. These products may help reduce oxidative stress or support blood flow, but the performance benefits are often small and still emerging⁶⁻⁹. They work best alongside the fundamentals, carbohydrates, total energy intake, and sleep, not instead of them.

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These ingredients largely act on cellular signalling, including antioxidant pathways (e.g. Nrf2) and nitric oxide production. Polyphenols and plant compounds may reduce oxidative stress, while ketones can alter substrate use and central fatigue. However, responses are variable, and evidence is still limited and population-specific.

Bicarbonate Is Back (But Smarter)

Sodium bicarbonate is making a comeback as a performance aid, but in a smarter, more personalised way. Traditionally used in large doses before high-intensity exercise, it helps buffer acid in the muscles and blood, delaying fatigue during short, repeated, or sustained efforts (0.2-0.3 g/kg)¹⁰. 

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Products like Flycarb combine sodium bicarbonate with carbohydrates to maintain extracellular bicarbonate while minimising side effects. It is formulated with optimised particle size, dosing, and carbohydrate pairing to improve absorption, reduce gastrointestinal discomfort, and is available in three serving sizes to suit all body weights.

Creatine Monohydrate Beyond The Gym

Creatine monohydrate remains one of the most well-researched supplements for athletes, supporting increases in strength, power and lean muscle mass. A daily dose of 3-5g is sufficient for most individuals, making it practical for both training and competition¹¹,¹². Beyond the gym, creatine monohydrate may also help athletes recover faster and during high-intensity efforts in training or racing.

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Creatine monohydrate primarily increases intramuscular phosphocreatine stores, enhancing rapid ATP resynthesis during high-intensity exercise¹¹,¹². This supports repeated sprints, power output, and training adaptations by allowing greater training volume and intensity. Emerging research also suggests benefits for cellular hydration, satellite cell activity and neuromuscular efficiency, extending its relevance beyond simple strength gains.

Beetroot Juice Shots & Nitrate Loading

Beetroot juice and other dietary nitrate sources are popular for enhancing endurance and exercise efficiency. Typical doses of 300-600mg of nitrate can improve performance, especially during sub-maximal efforts¹³. Many athletes use beetroot shots or concentrated juices as a convenient way to support sustained exercise. Dosage consists of a 5-day loading phase with daily doses of 300-600mg nitrate, followed by a top-up dose 2-3 hours before exercise on training or competition days.

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Dietary nitrate is converted in the body to nitric oxide, which promotes vasodilation, improves mitochondrial efficiency, and reduces the oxygen cost of sub-maximal exercise¹³. This can enhance endurance performance by increasing blood flow to working muscles and improving energy efficiency. Timing and dosing are critical, with effects typically peaking a few hours after ingestion and being most pronounced in moderately trained individuals.

Hydration Revisited: Rethinking Sodium

Sodium remains a key electrolyte for endurance athletes, with typical recommendations of 300-800mg per hour and 1,000-1,500mg per hour for ultra-endurance events 15,16. Modern strategies emphasise avoiding excessive intake, as too much sodium can slow gastric emptying and cause gastrointestinal discomfort .

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Sodium supports fluid balance, nerve conduction, and muscle function, but only around 80% of losses need to be replaced during exercise to maintain plasma volume¹⁷,¹⁸. Intakes beyond this can increase gastric osmolality, impair stomach emptying, and hinder performance, highlighting the importance of individualised dosing, sweat testing, and gut training in ultra-endurance scenarios¹⁶⁻¹⁸.

What This Means For Everyday Athletes

You don’t need a lab bench or a professional sports team to benefit from these insights. The fundamentals, adequate carbohydrate intake, hydration and quality protein remain the backbone of performance, with supplements like Nomio, creatine, beetroot juice, or sodium bicarbonate providing optional boosts where appropriate. Athletes can also take a measured approach to sodium, timing and carbohydrate strategies to support energy and recovery without overcomplicating their routine. Essentially, it’s about adopting elite strategies in ways that are realistic, tolerable and tailored to your own training demands and budget.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References

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2. Jeukendrup A. A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med. 2014 May;44(Suppl 1):S25-33. doi: 10.1007/s40279-014-0148-z.

3. Cao W, He Y, Fu R, Chen Y, Yu J, He Z. A review of carbohydrate supplementation approaches and strategies for optimizing performance in elite long-distance endurance. Nutrients. 2025 Mar 6;17(5):918. doi: 10.3390/nu17050918.

4. Sims ST, et al. Nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023;20(1). doi: 10.1080/15502783.2023.2204066.

5. Wallis G, et al. Dose-response effects of carbohydrate on exercise metabolism in women. Med Sci Sports Exerc. 2007;39(1):131-138.

6. Wang Y, et al. Glucosinolate-rich broccoli sprouts and exercise: activation of Nrf2 and antioxidant pathways. Food Chem Toxicol. 2023.

7. Hill JA, Keane KM, Quinlan R, Howatson G. Tart cherry supplementation and recovery from strenuous exercise: a systematic review and meta-analysis. Int J Sport Nutr Exerc Metab. 2021;31(2):154-167.

8. Aldret RL, Bellar D. A double-blind, placebo-controlled, cross-over study of maritime pine extract on exercise performance, post-exercise inflammation, oxidative stress, and muscle soreness. J Diet Suppl. 2020;17(3):309-320.

9. Valenzuela PL, Castillo-García A, Morales JS, Lucia A. Acute ketone supplementation and exercise performance: systematic review and meta-analysis of randomized controlled trials. Int J Sports Physiol Perform. 2020;15(3):298-308.

10. Grgic J, Pedisic Z, Saunders B, Artioli GG, Schoenfeld BJ, McKenna MJ, et al. Effects of sodium bicarbonate supplementation on exercise performance: an umbrella review. J Int Soc Sports Nutr. 2021;18(1):61.

11. Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. J Strength Cond Res. 2017;31(8):2216-24.

12. Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine supplementation and lower limb strength performance: a systematic review and meta-analysis. Br J Sports Med. 2017;51(11):868-75.

13. Senefeld JW, Wiggins CC, Regimbal RJ, et al. Ergogenic effect of nitrate supplementation: meta-analysis. Med Sci Sports Exerc. 2020.

14. McCubbin AJ. Modelling sodium requirements of athletes across a variety of exercise scenarios: identifying when to test and target, or season to taste. Eur J Sport Sci. 2023;23(6):992-1000.

15. McCubbin AJ. Sodium intake for athletes before, during and after exercise: review and recommendations. Perform Nutr. 2025;1:11.

16. Australian Institute of Sport. Sports Supplement Framework: Sports Drinks & Electrolyte Supplements. AIS; updated guideline.

17. Baker LB, Cotter JD, Cheuvront SN, Kenefick RW. Variation in sweat sodium concentration. Exp Physiol. 2022;107(7):675-689.

18. Baker LB, Dougherty KA, Kuklski TR, Chow M, Kenney WL. Sweat rate and sweat sodium: variability and testing. Sports Med. 2017;47(Suppl 1):79-98.

Disclaimer:
The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.