I want to talk about something fundamental to both your health and your performance in training and racing: your everyday food intake. While we often discuss training strategies and recovery techniques, what you eat consistently forms the very building blocks for your success.

Our main goal should always be to get the vast majority of our nutrients — both macronutrients (carbs, proteins, fats) and micronutrients (vitamins, minerals) — from whole, minimally processed foods. Think of these as your premium fuel.

The Powerhouse: Whole Foods

• Macronutrients from Quality Sources:

• Carbohydrates for Energy: Instead of reaching for sugary snacks or white bread, focus on whole grains (like oats, quinoa), white rice is the best carb resource, fruits (bananas, berries, apples), and starchy vegetables (sweet potatoes, potatoes). These provide sustained energy, crucial fiber for digestive health, and a host of essential vitamins and minerals. They fuel your training and help you recover.
• Protein for Repair & Growth: Lean proteins are vital for muscle repair, growth, and overall recovery. Excellent sources include chicken breast, fish (especially fatty fish, like salmon for omega-3s), lean red meat, eggs, beans, lentils, chickpeas, and tofu. These whole food sources also come packaged with other beneficial nutrients like iron and B-vitamins.
• Healthy Fats for Overall Function: Don’t shy away from fats! Healthy fats are essential for hormone production, reducing inflammation, absorbing certain vitamins, and providing a dense energy source. Include foods like avocados, nuts (almonds, walnuts), seeds (chia, flax, pumpkin), and olive oil in your diet.

• Micronutrient Goldmines:

• Whole foods are packed with vitamins, minerals, and antioxidants. These are the unsung heroes that support thousands of bodily functions critical for athletes, including energy production, immune defence (keeping you healthy and training), and combating exercise-induced stress.
• For example, leafy greens like spinach and kale are rich in Vitamin K, folate, and iron. Brightly coloured fruits and vegetables like oranges, bell peppers, and berries are loaded with Vitamin C and other antioxidants.
• The nutrients in whole foods often work together in synergy, something an isolated supplement pill can’t fully replicate.

The Pitfalls of Highly Processed Foods

Highly processed foods (think sugary drinks, packaged cookies and cakes, many fast foods, processed meats like sausages and deli meats, instant/packed noodles) might offer convenience, but they often come at a cost to your health and performance:

• Nutrient-Poor: They are typically low in essential vitamins, minerals, and fiber.
• High in Undesirables: Often loaded with added sugars, unhealthy trans fats or excessive saturated fats, high levels of sodium, and artificial ingredients (colors, flavors, preservatives).
• Energy Spikes and Crashes: The refined carbohydrates and sugars can lead to quick energy spikes followed by crashes, which isn’t ideal for sustained training or competition.
• Increased Inflammation: Some processed foods can contribute to chronic inflammation, hindering recovery and potentially increasing injury risk.
• Displacement: Relying on processed foods can mean you’re not consuming enough of the nutrient-dense whole foods your body truly needs to perform optimally.

While an occasional treat is perfectly fine and part of a balanced approach, these shouldn’t be the staples of your diet.

Supplements: The Supporting Actors, Not the Stars

Supplements have their place, but they should be seen as supplementing a strong healthy diet, not replacing it.

• When Might Supplements Be Considered?

• Addressing Confirmed Deficiencies: If blood tests show a specific nutrient deficiency (e.g., iron, Vitamin D), a supplement may be recommended by a doctor or sports dietitian to correct it.
• Meeting Exceptional Energy/Nutrient Needs: During periods of extremely high training volume or intensity, it might be challenging to meet all energy or specific nutrient needs through food alone. In such cases, things like a protein powder for recovery support or an easily digestible carbohydrate source (e.g., gels, sports drink) might be strategically used around training.

Specific, Evidence-Backed Ergogenic Aids: Some supplements (like creatine or caffeine) have scientific evidence supporting their use for performance enhancement in specific contexts for certain athletes. However, these should only be considered after your foundational diet is excellent and ideally with guidance from a qualified professional Timing Your Fuel: Making Your Food Work Harder

Beyond what you eat, when you eat plays a crucial role in optimizing energy levels, recovery, and performance.

• Morning Fuel-Up: Your body uses carbohydrate stores (glycogen) overnight for repair and basic functions. Starting your day with a carbohydrate-rich breakfast (e.g., oats with fruit, whole-wheat toast with eggs) helps replenish these stores, setting you up with energy for the day and any morning training.
• Adjust to Your Day’s Demands: Your food intake, particularly carbohydrates, should align with your training schedule.
  • Training Days: Ensure you have adequate carbohydrates before, during (if training is long or intense), and after training to fuel performance and kickstart recovery.
  • Rest/Lighter Days: You might not need the same high level of carbohydrate intake as on heavy training days but still prioritize nutrient-dense whole foods.
• Strategic Evening Fueling: What you eat in the evening can impact your recovery and readiness for the next day.
  • Include a good source of protein for overnight muscle repair.
  • If you have an early training session scheduled and know breakfast might be rushed or light, consider a carbohydrate-rich snack or a slightly larger carbohydrate portion with your evening meal to help pre-fuel for the next day’s efforts.

The “Food First” Philosophy is Key. No supplement can make up for a poor diet.

Actionable Takeaways for This Week:

1. Audit Your Plate & Timing: At each meal, aim for a good source of lean protein, plenty of colorful vegetables and/or fruits, and a portion of whole grains or healthy starches. Think about how your meal timing supports your energy needs for training and recovery.
2. Read Labels: Get into the habit of checking ingredient lists. Shorter lists with recognizable ingredients are generally better. Watch out for hidden sugars and unhealthy fats.
3. Plan Ahead (Meals & Timing): A little bit of meal planning or prepping, considering your training schedule, can save you from relying on less healthy convenience options and ensure you’re fueled appropriately.
4. Hydrate Smart: Water should be your primary source of hydration.
5. Connect Food & Timing to Feel: Pay attention to how different foods and when you eat them make you feel during training, recovery, and throughout your day.

If you have specific concerns about your nutrition, nutrient timing, potential deficiencies, or are considering supplements, please chat with me, or consider consulting with a registered sports dietitian.

Let’s make our food work for us!