As an age group athlete, people think I’m the abnormal one. I (generally speaking) steer clear of the usual fast food haunts and sugary drinks my colleagues tend to put back as a weekend staple and I will choose cottage cheese, fruit and spoonfuls of peanut butter as snacks instead of the choccie digestives and milk-tray on display in the staff room.
People tend to praise me as “saint like” for doing so and say this is what differentiates me as an athlete…
…but that’s why I came up with “you are an athlete – business is your sport.” Because I see patterns among my peers and clients that I can see would be easily corrected with some simple nutrition hacks for busy people.
You see, I don’t think my behaviour is uniquely athletic, I actually trust in my habits to feed into my career, my productivity and my effectiveness as a professional. My body and mind’s ability to maximise productivity and put on a “best performance” for every client, every day, is paramount to my success. But it can only do this if I give it the right energy and building blocks to do so.
The Connection Between Nutrition and Energy Levels
It’s simple: your body needs energy, energy comes from food. Energy can be thought of as the fats and carbs in your food and depending on how they’re packaged, they will either generate a quick, fast burn of fuel (e.g. a slice of white toast will be absorbed into your bloodstream very fast and give you instant energy, but it won’t last for long before all the circulating energy is gone) or a longer, slower, steadier burn (e.g. a vegetable stew full of root veggies which take longer to digest but keep you fuller for longer as the body has a steady flow of energy into the bloodstream that can be gradually utilised over the course of an afternoon).
Obviously relying too much on these different sources at the wrong time, will result in decreased productivity and poor execution of tasks required. If you’re not fuelling up for your hard morning spin class, you’re unlikely to be able to keep up, but if you’re trying to rely on Mr McVitie for your afternoon energy, you’re going to be up and down to the biscuit table from your desk like a yo-yo.
Consuming a well-balanced diet rich in whole foods like fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates ensures that your body and brain have the necessary fuel to power through long days and demanding tasks.
The Effects of Poor Nutrition on Productivity
Poor nutrition can lead to a host of negative outcomes that impact productivity, including sluggishness, brain fog, and mood swings. Business owners with inadequate diets may find it difficult to concentrate on their work, make sound decisions, or remain motivated throughout the day. Additionally, poor nutrition can weaken the immune system, making you more susceptible to illness and further reducing productivity.
Busy professionals often see food as a “necessity” and not as something essential to performance, but you can see from the positive benefits as well as the negative impacts, that paying a little more attention can be an easy hack to immediately improve productivity and steer you away from fatigue and burnout.
Beating Burnout and Fatigue with a Balanced Diet
To combat burnout and fatigue, it’s essential to focus on consuming a nutrient-dense diet. Key components include:
- Protein: Lean sources of protein like poultry, fish, beans, and legumes help support muscle recovery, hormone regulation, and brain function.
- Complex Carbohydrates: Foods such as whole grains, sweet potatoes, and quinoa provide a steady source of energy throughout the day, preventing energy crashes and mood swings.
- Healthy Fats: Unsaturated fats found in avocados, nuts, seeds, and olive oil help maintain cognitive function, support mood stability, and reduce inflammation.
- Vitamins and Minerals: A diet rich in fruits and vegetables provides essential micronutrients that support the immune system and overall well-being.
- Hydration: Staying hydrated is crucial for maintaining focus and preventing fatigue. Aim for at least 2L of water per day, more if you’re physically active.
Smart Snacking for Sustained Energy
To maintain steady energy levels and prevent burnout, consider the impact of snacking on your daily tasks. Most people see snacks as essential to avoiding blood sugar crashes and concentration dips. In fact, unless you’re someone with additional energy needs like an athlete or pregnant woman or diabetic, then the opposite is probably true! Abstaining from snacking and allowing your body some natural gaps in eating and avoiding grazing tendencies can be great for gut health, brilliant for improving focus and mood and feeds into focusing on really good, nourishing meal times too.
But with all that said, if you’re a snacker and you want to start by making some smart swaps before going “cold turkey” try to choose snacks that combine protein, healthy fats, and complex carbohydrates, such as Greek yogurt with berries, apple slices with unsweetened nut butter, or whole-grain crackers with hummus.
Meal Planning and Prepping for Success
As a busy entrepreneur, it’s essential to prioritize nutrition by planning and preparing meals ahead of time. Set aside a few minutes each week to plan meals, place your online supermarket order, and prepare ingredients for the upcoming week. This practice not only saves time but also ensures that you have healthy options readily available when hunger strikes. It’s going to drive you away from that nagging Nandos on the go habit you’ve developed because you keep forgetting to pack lunch and plan dinner…so it’ll save you a fortune too!
As a performance coach, I cannot stress enough the importance of proper nutrition for business owners. By prioritizing a well-balanced diet and smart snacking, you can effectively combat burnout, increase energy levels, and ultimately, boost your productivity. Remember, success starts from within, so give your body and brain the fuel they need to thrive in the competitive world of business. And stop thinking success is all about the boardroom, because that is SO last century…