Nutrition and Dietetics + collaborating units
Sports Nutrition Dietitian in Beylikdüzü
Performance and recovery depend on timing and quality of meals around training: carbohydrates before, protein and carbohydrates after, and fluids throughout. At Sone Wellbeing Unit in Beylikdüzü, Istanbul, sports nutrition is planned by a dietitian according to your sport, training load and goals; supplements are considered only when tests and goals justify them.
Sone Wellbeing Unit — Barış Mah. Samsun Cad. Makyol Yaşam Sitesi C1 Blok No: 14/5, Beylikdüzü, İstanbul
When to seek help
- Fatigue during training
- Slow recovery and muscle soreness
- Weight or body-composition goals
- Uncertainty about supplements
How we approach it at Sone
This condition involves more than one of our units. As a wellbeing unit, our teams work together in the same process; you do not travel between different addresses.
Nutrition and Dietetics
Meal timing, energy and protein needs, hydration and, where appropriate, supplement guidance.
Physiotherapy
Training load and injury prevention are coordinated with the physiotherapist.
Frequently asked questions
What should I eat before training?
Two to three hours before, a meal with easily digested carbohydrates and some protein: rice or pasta with chicken, or oats with yoghurt. If training is within an hour, a small carbohydrate snack such as a banana or toast is enough. High-fat or high-fibre meals close to training often cause discomfort.
What should I eat after training for recovery?
Within one to two hours, aim for 20–30 g of protein with carbohydrates and fluids: eggs on toast, yoghurt with fruit, or a meal with meat, fish or legumes and rice. Recovery depends on the whole day's intake, not only the post-training snack, so regular meals matter as much as timing.
Do I need supplements to improve sports performance?
Most recreational athletes do not. Consistent meals, adequate protein, sleep and a sensible training plan produce far more than any supplement. A few, such as creatine or caffeine, have evidence in specific situations and can be discussed once the basics are in place. Any supplement should be checked for safety and contamination.
How much protein do athletes really need?
Roughly 1.4–2.0 g per kilogram of body weight per day for regular training, spread across meals rather than concentrated in one shake. Most people reach this with ordinary food once meals are planned. The exact target depends on your sport, training load and whether you are in a recovery or competition phase.
How does a sports nutrition plan work?
It starts with your training schedule, goals, current eating pattern and, where available, body composition measurements. You receive a practical plan for meal timing around training, hydration and competition days, with follow-ups to adjust as your training changes. Sports nutrition support in Beylikdüzü complements physiotherapy during injury recovery.
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