Summary of common sports foods and functional foods used by athletes.
| Sports food | Form | Typical composition | Common sports-related use |
| Sports drink | Powder or ready to drink liquid | 5%–8% CHO 10–35 mmol/L sodium 3–5 mmol/L potassium | Simultaneous delivery of fluid+CHO during exercise Postexercise rehydration and refuelling |
| Energy drink | Ready-to-drink liquid or concentrated shot | Carbohydrate, especially in typical ready-to-drink varieties Caffeine Note: may contain taurine, B vitamins and other ingredients with variable supporting evidence and some level of concern | Pre-exercise caffeine supplement Carbohydrate and caffeine intake during exercise |
| Sports gel or sports confectionery | Gel: 30–40 g sachets confectionery: jelly-type confectionery (generally in pouch of ~40–50 g) | ~25 g CHO per sachet or ~5 g CHO per confectionery piece Some contain caffeine or electrolytes | Carbohydrate intake during exercise |
| Electrolyte replacement supplements | Powder sachets or tablets | 50–60 mmol/L sodium 10–20 mmol/L potassium Typically, low carbohydrate (2–4 g/100 mL) | Rapid rehydration following dehydration undertaken for weight-making Replacement of large sodium losses during ultra-endurance activities Rapid postexercise rehydration following moderate to large fluid and sodium deficits |
| Protein supplement | Powder (mix with water or milk) or ready-to-drink liquid Protein-rich bar, usually low in CHO | Provides 20–50 g protein in a single serve from high-quality types of animal (whey, casein, milk, egg) or vegetable (eg, soy) origin Note: may contain other ingredients, some of which are not evidence-based and may increase the risk of contamination | Postexercise recovery following key training sessions or events where adaptation requiring protein synthesis is desired Achievement of increase in lean mass during growth or response to resistance training Portable nutrition for busy schedule or travel |
| Liquid meal supplement | Powder (mix with water or milk) or ready-to-drink liquid | 1–1.5 kcal/mL: 15%–20% protein and 50%–70% CHO Low to moderate fat Vitamins/minerals: 500–1000 mL supplies RDI/RDAs | Supplement high-energy diet (especially during heavy training/competition or weight gain) Low-bulk meal replacement (especially pre-event meal) Postexercise recovery (CHO and protein) Portable nutrition for busy schedule or travel |
| Sports bar | Bar | 40–50 g CHO 5–10 g protein Usually low in fat and fibre Vitamins/minerals: 50%–100% of RDA/RDIs Note: may contain other ingredients, some of which are not evidence-based and may increase the risk of contamination | CHO source during exercise Postexercise recovery—provides CHO, protein and micronutrients Portable nutrition for busy schedule or travel |
| Protein-enhanced food | Milk, yoghurt, ice cream, cereal bars and other food forms | Increased protein content from normal food variety achieved by adding protein sources or filtration of water from product Typically allows normal portion to provide ~20 g protein to meet sports nutrition target | Value-added food able to achieve protein target for postexercise use or to improve protein content of other meals and snacks in an athlete’s diet |
CHO, carbohydrate.