It doesn’t matter if you’re a runner, a football star, a weightlifter, a golfer, or anything in between. Athletes of all kinds find common ground in their most basic, necessary goals: operate at peak performance and recover as quickly and efficiently as possible.
While there are plenty of ways to boost your performance and bounce back from a grueling workout, nutrition is a major driving factor. When you consume quality calories from the right sources, you’ll find yourself at the top of your game every time.
Here are my top core principles for increasing athletic performance through nutrition!
8 Performance-Enhancing Nutrition Principles
#1) Get the Most Out of Carb-Loading
When it comes to fueling your body, carbohydrates are your best option. It’s your body’s primary source of fuel! Our muscles need carbs to function properly and avoid cramping. Unfortunately, not all carbs are created equal. Don’t make the mistake of springing for a big plate of pasta before a big marathon.
Instead, eat every three to four hours (versus having three big meals) and prioritize less refined, whole carbohydrates. When you can, go for whole wheat versions of pasta, breads, etc. Buy brown rice or quinoa over white rice. Choose sweet potatoes instead of white potatoes. Eat fresh fruits.
These options not only provide necessary carbohydrates, but they offer more fiber and nutritional benefits than their highly-processed counterparts.
#2) Hydrate Efficiently
I harp on hydration often, and for good reason. Most of us are chronically under-hydrated. If you’re engaging in regular physical activity, be it running or any other exercise, you’ve got to stay hydrated. Being dehydrated wrecks your performance as it interferes with the body’s ability to regulate heat. As a result, you get tired and fatigued much faster!
It’s so important to hydrate before, during, and after a workout. If you’re getting sweaty, opt for electrolyte-replenishing sports drinks. I recommend newer low and zero sugar varieties as well as products like Liquid IV, a powdered electrolyte drink mix.
#3) Make Your Calories Count
Think of calories as what they really are – fuel for your body. Just like machines, we can’t run properly without quality fuel, and, over time, the wrong fuel can cause serious performance issues. When you think of food in this way, you’ll want to make every calorie count. Indulging from time to time is fine, but overall, you’re looking for clear nutritional and health benefits from the foods you consume.
Avoid high-fat, high-sugar, and highly processed foods. Not only are these things high calorie without many nutrients, but they can wreak havoc on your digestive system.
#4) Source Quality Protein
Americans have a skewed view of the well-rounded meal. Most people don’t think a meal is “complete” without meat! Here’s the thing: protein may be necessary, but it isn’t the best fuel. You should limit your protein to 1/3 of your plate at mealtime. The kinds of protein you’re eating matter, too. Better options are going to be lean meats, fatty fish, beans, nuts, eggs, and milk. Limit red meats as well as overly processed options like lunch meat, hot dogs and sausages, nuggets, etc.
#5) Avoid Race Day Fats
While healthy fats play a vital role in our overall health (fats from fish, olive oils, avocados, etc.), you want to avoid too much fat intake right before strenuous physical activity. Doing so can upset your stomach and cause digestive issues that you really don’t want to have to deal with – especially when you’re halfway through a 5k!
#6) Look for Foods that Pull Double-Duty
Remember how sourcing quality calories matters? That also means being strategic in what you consume. After all, we only have so much room and a limit to how many daily calories we should have. So why not choose foods and drinks that do more than their fair share? Milk, for example, is a great post-workout recovery drink because it has both carbohydrates and protein. Whole wheats give you carbs and fiber, plus vitamins and minerals.
#7) Follow the 15-Minute Rule
I’m not referring to the “don’t swim right after you eat” rule, which, by the way, is rooted in an old wives’ tale. I’m talking about replenishing your body after a marathon or other intensive exercise. As a rule, you’ll want to eat something within fifteen minutes of the end of your workout to help your body recover quickly and efficiently. Have a granola bar, a handful of trail mix, crackers with peanut butter, etc.
If you choose not to eat, at least polish off a sport drink.
#8) Make Healthy Eating the Rule, Not the Exception
I’m all for the occasional indulgence. You won’t see me telling you to skip birthday cake or Thanksgiving pie. The key for improving eating habits – not just for exercise outcomes but for overall health – is in moderation. We’re not running and working out and increasing our metabolism just so we can binge on all the “bad” foods. The goal is long-term, lasting health – both mental and physical.
Don’t make the mistake of prioritizing healthy eating habits when you’re training for a big race and switching to a foodie free-for-all during the off-season. Do you best to remain consistent year-round. Not only will this help your body better adapt to any exercise routine, but it will help you maintain the progress you’ve made.