Five Dietary Tips to Help Maximise Performance
When training or performing any athletic-based task, people are always looking for an extra edge. Whether you’re trying to shave a few seconds off your fastest 2km run, or you’re competing at the highest level of professional sports, people are constantly seeking to improve. While hard work, rest, and discipline are necessary to excel, your diet has a massive impact on performance.
For a sportsperson, their diet must provide enough energy and nutrients to meet training demands. It must also benefit their recovery between training sessions or workouts. In order to meet such demands, their diet should include a range of food types and nutrients.
To maximise performance in the long term, your diet should revolve around specific goals and targets. For example: if you’re a long-distance runner, your diet will differ significantly to a rugby player’s diet. A track and field athlete will have different targets and body type goals, meaning their dietary requirements will be different.
Although specific diets vary from person to person, there are some consistencies. Certain foods and approaches to nutrition are beneficial to performance no matter what the circumstances are.
If you’re looking to maximise your athletic performance, here are five dietary tips that can help you with your goals.
- Hydration is key
Low hydration levels can lead to underperformance and, in some cases, injury. Poor hydration negatively affects mental and physical execution. In fact, sweat loss of 2% of your body weight has a noticeable impact, and a 5% loss can decrease the capacity for work by up to 30%.
Ensure that you stay adequately hydrated by taking on fluids before, during, and after exercise. Some of the best hydration options are water, milk, or 100% juice. It’s worth noting that some juices contain high levels of sugar, so be wary of how much you’re consuming.
Sports drinks are high in sodium, which helps the body with absorption. In certain climates or on days where you’re performing a big workload, a sports drink can help maximise your performance. They quickly hydrate the body and replace electrolytes that are lost during a workout.
- Monitor your protein intake
Protein plays an essential role in recovery and repair after exercise. Due to the sheer physical demands that playing sports and exercising has on the body, it’s important to monitor your protein intake and to make sure you are getting enough.
Ingesting protein might not be as easy as you think. Studies have found that timing is an important factor when it comes to protein intake. Although the exact timing of ideal ingestion is argued, it’s generally agreed upon that eating high-quality protein within two hours post-workout, improves muscle growth and repair.
There are many great sources of high-quality protein, such as eggs, chicken, fish, and meat. Athletes often supplement with protein powders or shakes. Try this approach if you struggle to find the time to eat a protein-rich meal after your workout.
- Avoid sugar
The consumption of large amounts of sugar by individuals worldwide is contributing to high levels of obesity and related illnesses. While sugar is naturally occurring in some healthy foods, added processed sugars are very harmful.
Do your research and find out where “hidden” sugars might be present in food. Simple carbohydrates such as white flour, white rice, and pasta are quickly broken down into sugar by the body. Look to replace these foods with wholegrain alternatives.
While it’s important to replenish the sugar levels in the body, this should be done through carbohydrates or sports drinks.
- Eat your leafy greens
Leafy green vegetables are very effective dietary performance enhancers. Such foods contain high levels of nitrates, which positively change the composition of muscle fibres, allowing oxygen to be transported around the body easier.
Green vegetables are particularly beneficial to endurance athletes or those who train at high altitudes. Some great options include kale, collard greens, spinach, cabbage, beet greens, watercress, arugula, bok choy, and broccoli.
- Meal preparation
Effective meal preparation is one of the most effective ways to maintain nutritious eating habits. Through research or advice from nutrition experts, put together a weekly meal plan that’s aimed at maximising athletic performance. Cook your meals ahead of time and store them in Tupperware.
Such preparation ensures that there are no excuses for eating poorly. It saves you time, energy, and money, and can lead to optimal performance.
With total control over your food intake, you can monitor macro and micronutrients, and cook meals to suit your specific needs.
The key to optimising your meals for maximum performance is to plan correctly. Organise every aspect of your diet to the last detail and reap the rewards during workouts.
Published by
