Eating for Performance: Making your food work for you.
If there is one thing I’ve learned in more than a decade of competing and training, it’s that proper nutrition and hydration doesn’t just start on game or competition day. It begins in the months, weeks, and days before the event. To be more precise, the day of the event is the last day you want to change up your nutrition or eating habits. We’ll circle back to that last bit later. First, let’s talk about fueling your body with performance in mind.
The first rule of thumb when you are eating for energy and performance is to eat about five meals per day. It equals out to be three meals, plus two snacks This is where it gets difficult for most people. With work or school, it can be difficult to get five nutritious meals in a day. Food prep is everything, but sometimes things can still fall through the cracks. Small snacks and meals on the go can include a piece of fruit, a handful of nuts, and low-fat string cheese. Hard-boiled eggs and multigrain tortilla wraps with veggies are also great for snacks and smaller lunchtime meals. Here is a sample of what my typical day might look like:
Breakfast - Oatmeal with fresh fruit, coffee, 16 oz of water.
Post workout snack - Vegan Protein shake (whey is fine too!) or 1 slice whole grain toast with almond butter. I love to add fruit or a little honey to my smoothies.
Lunch- 3 oz of lean meat with a vegetable or whole grain pasta with a vegetable. 16 oz of water and a coffee to finish.
Snack #2- A handful of nuts or some chopped bell peppers and 2 tbsp of hummus.
Dinner - 3 oz of lean meat or whole grain pasta, with a side of vegetables. If I am eating a meal with meat rather than pasta, I will add a small serving of sweet potatoes or small red potatoes. 16 oz of water.
Eating healthy doesn’t have to be boring. If you are eating for energy (or weight loss for that matter), you will want to limit or exclude refined sugars and refined carbs. Those are your processed foods and sugary foods; they might seem satisfying at the time but will cause a sugar crash and prevent optimal physical or mental performance. The example above is just an example; it's what works for me. Caloric needs will differ based on training needs and body size. If you need some guidance or new ideas, contact us. We are always here to, well, cheer you on!
Caffeine - Use caffeine wisely. Caffeine can absolutely improve focus and sharpen athletic performance as well. But if you are sensitive to caffeine, you may want to eliminate it after 2 p.m. Caffeine generally stays in the body for about 5 hours, so keep in mind your bedtime when deciding when to stop.
Hydration - Hydration is one of the most important aspects of nutrition for athletes (and yes, nonathletes), if not the most important. Hydration status affects both energy levels and brain function. Even a mild fluid loss of 1-3% can impair brain function, increase fatigue, reduce motivation, and inhibit athletic performance. (1) The standard of 64 oz of water a day is a starting point, but your water intake should be about ½ of your body weight in ounces for increased athletic performance. If you are losing fluids through exercise or exercising in high temperatures, you will need to add more water.
It’s hard to make these changes, but well worth it. Start with water, getting at least 64 ounces in each day. If that isn’t at least half your body weight, start adding that bit by bit. Slowly start downsizing larger meals, so you can fit in the two additional meals/snacks each day. Make sure you have portable, healthy snacks on hand to make it easier.
Now, back to the day of competition. Remember I said not to try anything new on race day? That is crucial. The days, weeks, and months of training prepare your body to compete or just be more energetic in general. Trying something new the day of competition or even a huge life event can cause digestive troubles and make you feel sluggish or even ill. Don’t do it. Just don’t.
Works Cited
Joe Leech, M. S. "Benefits of Drinking Water: How it Affects Your Energy, Weight, and More.", June 30, 2020.
written by Leigh Miller Agency