Fibre intake for athletes is one of the most overlooked parts of sports nutrition. At our Samford gym we spend a lot of time on protein and carbohydrate with clients, and when we finally look at fibre, many active adults are eating half of what they should.
The daily targets
The NHMRC adequate intake for dietary fibre is 30 g a day for men and 25 g a day for women. Training does not change those numbers. What training changes is when you can comfortably eat fibre, because nobody wants a bowl of bran and beans in the hour before intervals.
Why athletes fall short
- Meals built around white rice, white pasta and white bread for quick carbohydrate.
- Protein shakes and bars replacing whole meals.
- Fruit and vegetables pushed off the plate by bigger serves of protein.
- Low-fibre eating before races carried over into every day of the week.
Fibre intake for athletes around training
| Window | Fibre approach | Examples |
|---|---|---|
| Hour before hard training | Low | Banana, white toast with honey, a small yoghurt |
| Meal after training | Normal to high | Oats, wholegrain wrap, rice with vegetables and beans |
| Rest days | High | Legumes, vegetables, wholegrains, fruit with skin |
| Night before a race or long session | Lower, familiar | Pasta or rice with a simple sauce and lean protein |
The pattern is simple: lighter on fibre close to hard work, generous the rest of the time. That way the weekly total still reaches the target.
Easy swaps that add up
- Rolled oats instead of puffed or flaked cereal: about 4 g more a bowl.
- Wholegrain bread instead of white: about 2 to 3 g more for two slices.
- Half a tin of lentils or beans into mince, soup or salad: about 5 g.
- An apple or pear with the skin on as a snack: about 4 g.
- A tablespoon of chia or linseed on breakfast: about 4 to 5 g.
Two or three of those swaps on most days covers the gap for most of our clients.
Build up gradually
Going from 15 g to 30 g overnight is uncomfortable. Add one swap a week and drink an extra glass of water with each change. Plan new foods for easy training weeks, not race week.
Fibre powders and serve sizes
Most of your fibre should come from food. A few clients, often shift workers or people who travel for work, also use a soluble fibre powder in water or coffee. The question we hear most is how much fibre is actually in a serve, and this page on PHGG fibre sets out the numbers against the Australian targets.
Do not forget fluids
More fibre means you need more water through the day. On hot Queensland training days, that matters even more. Our guide to electrolyte drinks covers fluid during longer sessions.
Common questions
Do athletes need more fibre than other people?
The Australian targets are the same: 30 g for men and 25 g for women. Athletes simply need to plan where that fibre sits around training.
Should I avoid fibre before training?
Avoid a large amount in the hour or two before hard work. Keep that snack simple, and eat your fibre at other meals.
Is low-fibre eating before races a good idea?
Many athletes prefer familiar, lower-fibre meals the night before and morning of a race. Keep it to race days, not every day.
What is the easiest single change?
Switch to rolled oats for breakfast. It is cheap, quick and adds several grams of fibre without effort.
When to get it checked
If you are unsure how to fit eating around a heavy training block, an exercise physiologist at our gym can plan the week with you, including where the bigger meals go.