Bonjor les jeux olympiques! Okay, so we can all agree the opening ceremony was a bit of a bad whoopsie, BUT, the ultimate summer of sport has returned once more and I don’t think I’m the only one who’s been excitedly flicking through the inventory of programmes on offer on Discovery+ ! There’s a couple of things I love about the olympics:
- The opportunity to experience sport you’ve never even heard of before, let alone followed!
- The sheer diverse range of athlete strengths and physiques from tiny rubbery gymnasts up to the 8ft wingspan of some of the basketball players and on to the raw weight and power of the lifting athletes.
And all this diversity and novelty means no two athletes are equal…and neither is any nutrition plan!
Understanding Nutritional Needs
First off, let’s get one thing straight: just as every adventure demands its unique preparation (you wouldn’t climb a mountain in flip-flops, right?), each sport requires a specialised nutrition plan – there’s no point trying out surfing in your hiking boots either!!
Here’s the deal: the intensity, duration, and type of physical activity all dictate what you should be munching on. Endurance athletes might be focusing more on what they can eat for a sustained release of energy and finding foods which are palatable and gut-friendly on the go. Power athletes may on the other hand be focusing on getting in as much protein as possible to build explosive muscle fibres.
When considering your next challenge – and the dietary challenges that automatically accompany it – you need to be thinking about more than just getting your 5-a-day!
Practical Tips for Adventurers
1. Know Your Sport:
Understand the demands of your chosen activity. Is it endurance-based, strength-based, or a mix of both? Tailor your macronutrient intake accordingly and start looking at what the specific problems could be; is it finding nutrition that’s compact enough to carry with you for a few days of self-supported hiking? Is it finding something that’s going to be appealing enough to keep you drinking on a freezing winter mountainside? Is it finding a carbohydrate source that doesn’t give you gripey guts while you’re smashing it out on the bike course?
2. Timing is Everything:
Work out what works for your tummy and your performance before your activity – when can you eat and how much do you need? Also find the things that work for you to recovery and refuel after training sessions or other adventures so you can get straight back to it ASAP the next day.
3. Stay Hydrated:
Do you need to consider electrolyte testing if you’re going to be out on a course in the heat for an extended period? Have you got means of carrying enough fluids with you or do you need to plan how you’ll refill, and if so, what with? Is water enough or do you need salt and carbs in your liquids?
4. Keep it Real:
How can you keep your diet based around nutritious whole foods while still getting the best out of your performance? Are you OVERLY reliant on ultra processed sports goods? Equally, are you not using supplements where you need the support, out of some sort of food fear?
5. Listen to Your Body:
There is no one prescription or one magic bullet which will see an end to all your diet related anxiety. The real key, is learning how to listen to your body, be in tune with it, prepare it, respond to it, anticipate it, rather than seed food, mind and body as three separate entities.
So wherever you are, I hope you too are settling into a summer of sport – let me know what your take aways are from the world’s greatest sporting spectacle!
Au revoir pour l’instant mes amis!