We are so lucky to live in an age where we have access to pretty much any question in the world, simply through a few taps on a phone screen. And yet, in a world where information is everywhere, this gives us the difficult situation of so often being overwhelmed by conflicting advice and being left feeling even more confused than we started!
I’d say this is most true when it comes to the field of nutrition. So many people that come to me end up here because they’re simply so confused they need help to untangle fact from fiction and work out exactly what they need to do to get rid of that sensation and instead, get back to focusing on the sport they love!
So let’s make it easy for everyone. I don’t believe your diet principles need to be complex. You don’t need regimental plans, bans and rules. You need an understanding of the general principles of nutrition and what you’re trying to achieve from it.
So here it is, my three most important rules for athlete nutrition.
1. Real Food Fuel First
The cornerstone of any athlete’s – well, any human’s really – nutrition should be a real food diet—rich in whole, unprocessed foods that provide a symphony of nutrients essential for recovery, performance, and overall health. This means filling your plate with a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Each of these food groups plays a unique role:
- Fruits and Vegetables: Loaded with antioxidants, vitamins, and minerals, they combat inflammation and support immune function, not to mention the fibre benefits in preventing gut troubles – important if you’re putting your body through plenty of things that trigger gut dysfunction!
- Whole Grains: A critical source of sustained energy, they help maintain stable blood sugar levels through life and training and again, add fibre to the mix.
- Lean Proteins: Essential for muscle repair and growth, they’re key to recovery and long term performance improvements.
- Healthy Fats: Support brain health, hormone production, and provide a dense energy source. Healthy fats often get left out but are an ESSENTIAL focus of the athlete’s diet to see optimum function in training and busy day-to-day life.
Real foods and maximising the VARIETY of real foods you eat is key here. This is about prioritising foods that aren’t ultra-processed when it comes to your daily meals and snacks, to optimise your foundation of health. You can’t build performance without a healthy human foundation first! Remember it’s about INCLUSION here rather than focusing on exclusion, the mistake most athletes make.
2. Flexibility
We all know that we have to be able to fuel our training and sometimes, a busy day at work gets in the way of that. But rather than letting the “rules” you’ve enforced upon yourself, be the guide, learn to listen to your body. That isn’t as simple as “eat when you’re hungry, stop when you’re full.” When it comes to eating intentionally as an athlete, it’s about understanding how the timing of your food impacts you later down the line. It’s about being able to see into the immediate future and understand how your choices and failure to fuel or refuel properly might affect you, even if you don’t feel hungry or full right now.
- Pre-Workout Nutrition: Think about the sessions ahead. Think about the last time you ate. Think about the next time you’ll eat. Then think rationally about whether you need to change the timing of your meals or add in a particular snack. Focus on easily digestible carbohydrates to fuel your training session, along with a moderate amount of protein to prevent muscle breakdown if you can stomach it. If it’s super close or you’re even having to fuel once you actually get into a session, then embrace the sugar; gels, sweeties, or alternatives like biscuits and crisps depending on the session.
- Post-Workout Nutrition: This is crucial for recovery. Don’t hold out for the family dinner if you haven’t eaten in a while and you’ve just executed something hard. Aim for a mix of carbohydrates to replenish glycogen stores and protein to aid in muscle repair. The optimal window is within 30 to 60 minutes after your workout and while there is no evidence to suggest protein timing really matters in the long term if you’re getting enough, there’s enough evidence to support refuelling as soon as you can after an effort to promote speedier recovery in time for your next session – or indeed just the rest of your day!
3. Fostering a Healthy Psychological Relationship with Food
Perhaps the most overlooked aspect of athlete nutrition is the psychological relationship with food. We’re so busy focusing on the physical impact our food has on our performance, we forget what the impact is on our mind – THAT’S REALLY IMPORTANT. It’s vital to cultivate a mindset that views food as fuel and a source of enjoyment, rather than an enemy or a mere tool for weight management. Here are a few strategies to promote a balanced approach:
- Practice Mindful Eating: Pay attention to your hunger cues and eat with intention, focusing on the flavors and textures of your food. Eat things slowly, enjoy them, don’t focus on guilt, don’t rush, don’t stand around and eat mindlessly. Make time for meals and get in touch with cooking and selecting your ingredients – it really makes a difference to be connected with your food!
- Flexibility and Balance: It’s important to allow for flexibility in your diet.Remember that no food is inherently good or bad; every food has an impact either positive or negative. And remember that positive or negative impact can be physical or mental. Acknowledge that balance isn’t about “justifying junk food”, it’s about understanding that some times, that junk food might play a purpose. Heck, when my guts are in turmoil, the only thing you can get down me is usually readybrek and super noodles…
- Educate on Nutritional Value: Seek to understand the true impact of your food. Understand what it is giving you, what your response to that might be and what the overall impact on your day and your week will be. Don’t just do something because I or anyone else told you to, ask why!
These are the foundations —embracing the foundations of a real food diet, strategic eating for performance and recovery, and fostering a healthy psychological relationship with food. This is how age group athletes can achieve optimal performance while maintaining health and enjoyment of food. Remember, nutrition is not just about fueling your body for the next workout; it’s about nourishing your body for life because after all, this is supposed to be an exciting and fun hobby! Not a pursuit that leads you into disordered eating, overwhelm and anxiety.
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