If you’re pursuing any athletic activity (even if you’re more of the weekend warrior-type) it helps to understand the correlation between nutrition and performance.
I like to view it as if it’s fuel going into a car. If you don’t put enough in, you’re not going to get very far. The type and quality of the fuel you use is going to have an impact on how your car runs, as well.
Eating for optimal performance
Many people might be surprised to learn that eating for optimum performance isn’t that different from simply adopting a healthy diet. An athlete might need more fuel, but their diet won’t be drastically different to what the everyday healthy eater is already consuming.
If you’re already eating a balanced diet – including plenty of fresh fruit, vegetables and whole grains – and you’re looking to squeeze out the last few drops of performance, I’d recommend reaching out to a sports dietitian to create a plan tailored to your goals.
Key nutrients for high performance
The two key nutrients that play into performance are carbohydrates and protein. Carbs provide energy, so the more you’re burning, the more carbohydrates you’re going to need. Protein is essential for recovery, as well as muscle development and growth.
An active person – an athlete or someone trying to build strength and gain muscle – will need around 1.5–2 grams per kilo of their body weight of protein. This is significantly more than someone who’s not particularly active, who only need around 0.8 grams per kilo.
The skinny on fat
Many athletes associate leanness with performance, thinking that a low-carb, low-calorie diet will help them perform. However, a high calorie, high carbohydrate diet is what will generally boost your performance.
How to eat like a pro
Anton Blackwood is an international development coach with Tottenham Hotspur Football Club, (of which AIA are Global Principal Partner). Here, he shares how the elite players of Tottenham Hotspur approach a performance diet.
“At the club, we’re blessed. If you work at the training ground, the food you eat is the same as the players. While you might not be able to train as much as Harry Kane or Heung-min Son, nutrition is still a core foundation.
If it’s a training day, we encourage the players to make sure they’re fuelling adequately. Carbs for energy, but from wholegrains – brown rice, brown pasta and brown bread.
Nowadays, if you’re a footballer, you’re an athlete – and protein is essential for recovery. That might be your chicken and fish. We’ve also got a lot of vegan players at the club, so they’re getting their protein through [things like] tofu.
Then, they’re getting good fats – which act as a second energy source – which is your oily fish. And, of course, they eat plenty of fruits and vegetables.
One thing the club is massive on is water – ensuring every athlete is hydrated. If you’re not getting the fluids in, you’ll get headaches and feel lethargic. That’s equally important for someone working in an office.”
How the right diet may reduce the risk of injury
Consuming the right nutrients also plays a role in injury prevention. If you’re not eating enough food and getting enough calories into your system, you may start to lose the mental capacity to coordinate yourself, which can lead to injury. For example, if your head isn’t in quite the right place, it’s easy to use incorrect form on a squat and hurt yourself.
Pre- and post-exercise meals
Before exercising, eat something high in carbohydrates, like toast or pasta, so you’re getting some sugar into your bloodstream and have energy to burn. Avoid anything too high in fat or has too much protein, because that will take longer to digest. You don’t want food sitting in your stomach if you’re about to play a footy match or run a half-marathon.
After training or exercise, aim for a combination of protein and carbohydrates, such as meat and potato, a protein smoothie with banana, or yoghurt and natural muesli. Combining protein and carbs helps your body recover more quickly.
Is there a place for supplements?
Supplements might be an easy way for you to consume more protein if you’re not getting enough in your diet; it’s not really necessary but can be an easy and convenient source for some people. Creatine supplements may help improve performance for some people, while caffeine – either through supplementation or coffee – can give you an energy boost. Remember, if you’re thinking about adding supplements to your diet, book a consult with a qualified dietitian first.
Taking a consistent approach is essential
From a performance perspective, consistency is so important. To feel the benefits of a really balanced, high nutrient diet, you need to do it every day. If you eat really well for a day or a week but then stop, it’s not going to do much for you.
Instead, take a considered approach; introduce more carbs and protein to your diet gradually and consistently. It’s all about taking those small steps.
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