Nutrition: Fuelling to Thrive
Optimal performance is not only a term that is reserved for elite athlete. It is something that all of us can strive for each day. Whether that be at home with the kids, in the workplace, or during our training sessions, performing at our best should be a priority. And a huge factor in helping us to do this is food.
Both physical and mentally demanding tasks require food for fuel. This means not only are your food choices important for your strength training session or run, but it is also crucial for when you need to be thinking quickly, clearly and managing multiple tasks.
Here are some of the key nutrients that I recommend to help people not only feel their best but perform at their best every day. They are the foods required each day for optimal performance.
1. Carbohydrates
Carbohydrate based foods provide our body with an energy source that it can use both easily and effectively. In short, carbs give us fuel and are important in helping your body and mind to perform well. Foods that contain carbohydrates include:
• Grains such as breads, rice, pasta, quinoa, oats and buckwheat • Starchy vegetables such as potato and corn
• Dairy products like milk and yoghurt • Fruit.
Over the years, carbohydrates have been somewhat demonized as being bad for your health, but this actually couldn’t be further from the truth. Choosing to have carbohydrate-based foods as a part of a balanced diet is not only great for your health but will help you feel energized throughout the day as well.
2. Omega 3 Fats
These fatty acids are a nutrition powerhouse and will not only provide you with energy, but also have an antiinflammatory effect on the body. They have also been shown to help improve your mood and can contribute to improvements in mental health conditions such as anxiety and depression. Foods that contain omega 3 fats include:
• Fatty fish like salmon, mackerel and tuna • Nuts and seeds; in particular linseed, walnuts, chia seeds and flaxseeds • Oils such as canola, soybean, linseeds and flaxseed.
It’s very common not to be meeting your daily requirements of omega 3 fats in the diet. Being conscious of this allows you to increase foods rich in omega 3 via multiple strategies. This could include
having a regular/set night to eat fish for dinner once weekly, including tuna for lunch on a couple of days, adding a sprinkle of chia seeds on your morning porridge or a splash of linseed oil to your salad. 1. High Fibre Foods
Fibre is your best friend when it comes to feeling great. And when you feel great, you perform well – whatever the task! Fibre is well known for its benefits to bowel health, but it also provides food to the millions of bacteria that reside in your gut, which keeps them happy and functioning at their best.
High fibre foods are not only great because of their fibre content, they often contain lots of other micronutrients that are necessary for optimal health as well. Food that are high in fibre include:
• Wholegrains such as multigrain or seeded bread, brown rice, quinoa and oats • Legumes and beans such as chickpeas, lentils, black beans and kidney beans • Fruit and vegetables – you should be aiming for 2 serves or fruit and 5 serves of veg daily!
Every day you should include nutrient rich foods such as those that contain carbohydrates, omega 3 fats and that are high in fibre to help you to perform at your best. Whether it be for everyday life, your job, your training or your sport, food is your secret weapon to help you thrive and not just survive.
Nicola Jaffrey is an Advanced Sports Dietitian and the owner of Embody Nutrition Consulting. She has over 8 years of experience working with both elite athletes and active individuals to help them improve their nutrition and perform at their best. She consults online with clients located all over Australia and provides corporate health programs to improve performance in the workplace.