If you want to be your best self, whether that’s in the gym, on the field, or just feeling your best overall, then you need to focus on all three members of the performance triad: nutrition, sleep and stress management. All three are essential for optimal health and wellbeing. In this post, we’ll take a closer look at nutrition and discuss some tips for optimizing your diet to help you perform at your best. So read on for all the details!
Nutrition is one third of the performance triad
The performance triad is made up of three critical elements – nutrition, sleep, and fitness. All three are essential for peak performance, but of the three, nutrition is the most important. Just as a car needs the right mix of fuel and oil to run at its best, our bodies need the right mix of nutrients to function at their best. The right foods can help improve our mood, increase our energy levels, and sharpen our focus. The wrong foods can do just the opposite. That’s why it’s so mandatory to make sure we’re getting the nutrients we need to perform at our best. Fortunately, there are a various ways to get the nutrients we need, whether it’s through diet, supplements, or both. By making sure nutrition is a priority, we can help ensure that we’re performing at our best.
What to eat just before, during, and after a work
Before a work, it is important to eat foods that will provide energy and prevent fatigue. A complex carbohydrate such as whole-wheat bread or oatmeal is a good choice, as it will be slowly absorbed and provide a steady stream of energy. It is also important to stay hydrated, so drink ample water or a sports drink before starting your work. During a work, it is important to continue to stay hydrated. Water will help to keep your muscles from overheating and prevent cramping. A sports drink can also be helpful, as it will replace electrolytes that are lost through sweat. After a work, it is important to replenish glycogen stores and repair damaged muscles. A high-protein meal or snack such as grilled chicken or a protein shake can help to speed up the recovery process. In addition, continue to drink plenty of fluids to replace those that were lost through sweat during the workout.
The best foods
There are three main aspects to consider when trying to optimize performance: nutrition, sleep, and training. It can be difficult to know how to best support these areas, but luckily there are some key foods that can help. Here are the best foods for performance triad:
-Bananas: Bananas are a great source of carbohydrates and potassium, making them ideal for fuelling before or during exercise. They can also help to improve blood sugar control and reduce cramping.
-Oats: Oats are an excellent source of complex carbohydrates, which are slowly broken down and released into the bloodstream, providing long-lasting energy. They are also enriched in fiber, which can aid in digestion and help to prevent hunger during exercise.
-Sweet potatoes: Sweet potatoes are packed with nutrients like vitamins A and C, as well as potassium and magnesium. They’re a great source of slow-releasing carbs, perfect for fuelling before or during exercise. Plus, their natural sweetness means they can help satisfy any post-workout cravings!
Fueling the body
By following these three simple components, you can set yourself up for success both in and out of the gym.
Starting with nutrition, it is important to eat foods that will provide sustained energy throughout the day. This means incorporating plenty of complex carbohydrates into your diet. Complex carbs are slowly broken down by the body, providing a steady stream of energy rather than a sudden spike followed by a crash. In addition, be sure to include plenty of lean protein in your diet. Protein is mandatory for repairing and rebuilding muscle tissue. Finally, don’t forget to include healthy fats in your diet as well. Fats help to regulate hormones and support brain health.
Conclusion
Nutrition is one of the three pillars of health, and it’s also a key part of maintaining your performance as an athlete. Eating the right foods at the right time can help you recover faster from workouts, have more energy during competition, and reduce your risk of injuries.
References
Lesser. (2015). Nutrition myths and healthy dietary advice in clinical practice. American Family Physician, 91(9). https://pubmed.ncbi.nlm.nih.gov/25955738/
Visioli, F., Marangoni, F., Poli, A., Ghiselli, A., & Martini, D. (2021). Nutrition and health or nutrients and health? International Journal of Food Sciences and Nutrition, 73(2), 141–148. https://doi.org/10.1080/09637486.2021.1937958