Makeover your diet

Optimize your omega-3 intake

One of the smallest, simplest changes you can make to your diet is making sure you’re getting a daily dose of omega-3 fatty acid, the healthy fat that promotes brain health, reduces inflammation and improves metabolism. But don’t just reach for a supplement. Dana Lis, a researcher and dietician for high-level elite athletes, recommends getting your daily dose via hemp hearts, flax seeds, olive oil or fatty fish.

Add an antioxidant to every meal

Rather than focusing on subtracting things from your diet this year, try adding something – namely, a serving (at least) of fruits or vegetables to every meal. “You’ll boost immune function and have better cellular recovery plus better adaptations to training,” says Lis. Not only will you be getting more antioxidants by adding dark leafy greens, berries and other brightly coloured fruits and vegetables, you’ll also gain micronutrients, anti-inflammatory compounds and fibre. Bonus: add more of these foods and you’ll be less inclined to pile your plate with extra junk food in the process.

Periodize your fuelling

“You want to fuel for the work you’re demanding of your body,” says Lis. “That means shifting what’s on your plate. If you have a big ride, then you want a plate that’s heavier in carbohydrates, along with a healthy fat, protein and vegetables. If you’re on a rest day, you can lighten your plate with a smaller amount of carbohydrates.” For easy reference, try to start with roughly a palm-size serving of protein, a thumb of healthy fat, a fist of carbohydrate and as many vegetables as you want.