{"id":22397,"title":"Nutrition for optimal performance","description":"A Nutrition for Optimal Performance blog by Harriet Renkin, a performance nutritionist with PH Nutrition.","content":"

Nutrition for Optimal Performance\u00a0 - By Harriet Renkin - Part 1<\/span><\/em><\/strong><\/p>

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Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the foundation to improved performance is a nutritionally adequate diet.<\/span><\/p>

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Within the functional fitness industry, the general recommendations are that athletes should, \u201ceat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.\u201d More specific dietary recommendations are based on the Zone Diet, which was developed over 30 years ago by Barry Sears, a biochemist (note, not a dietician or nutritionist) and the Paleo diet which removes nearly all sources of carbohydrates (pure sacrilege in a performance nutritionists eyes).\u00a0<\/span><\/p>

Whilst the functional fitness industry recommendations may benefit some populations, prescribing this \u2018one size fits all\u2019 approach does not account for individual nutrition requirements associated with current nutritional status, overall health, medical conditions, age, gender and socio-economic status. It also fails to include adequate amounts of arguably, one of the most important sources of fuel we need to sustain physical activity, which is glucose from carbohydrates. Cue the Keto and Paleo warriors\u2026<\/span><\/p>

WODS, ENERGY SYSTEMS AND FUEL<\/span><\/strong><\/p>

WODs exclusively focus on sustained efforts of power; they often have minimal rest periods, so the emphasis is to maximise power output for as long as possible. This is imperative for any athlete who is training or competing regularly.\u00a0<\/span>\"gixulvadt9ccjud7mjp6gjugzocht4fo6xjj4lyfftzstlp5.png\"Such intense training puts a high demand on continuous glucose energy production - the predominant fuel source used in high-intensity, short-bursts of activity such as a WOD (as shown in Figure 1). Athletes are also exposed to high-power cardiorespiratory activities, placing even more demand and need for glycogen utilisation, making the availability of these substrates crucial for optimal performance.<\/span><\/p>

In short, as exercise intensity increases, so does the need for carbs as a fuel source. Therefore, low or minimal carbohydrate intake may hinder glycogen replenishment, thus hindering the performance of following sessions or competitions.<\/span><\/p>

In this two-part series, I will be discussing the nutrition considerations for optimal performance in order of importance. As a disclaimer, these considerations are just guidelines which can help you in your initial journey. However, if you are really looking to level up your performance, it is worth investing in a performance nutritionist who can provide personalised nutrition advice.<\/span><\/p>

STEP 1: GET THE BASICS RIGHT FIRST<\/span><\/strong><\/p>

Too often I have individuals come to me having tried and failed to create sustainable, long-term habits.<\/span> Why? Because they start sweating the big stuff before they have achieved the fundamentals.<\/span> I can't stress how important it is to get the basics right first before you start adding complexity.<\/span><\/p>

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First things first, take a look at the basics below. If you are doing all 6 of these, great! You can move on to step 2. If you\u2019re not, make these behaviours HABITUAL first. If you really want to prioritise your health and optimise your performance, make these simple habits non-negotiables.\u00a0<\/span><\/p>

The Basics<\/span><\/em><\/p>