Eating as an athlete means something different than simply eating plain-baked chicken and steamed broccoli seven times a day and finding it boring. A strategic approach to food can help athletes shift their perspective on what they eat, treating it as fuel rather than just comfort and convenience. This means that high-quality food provides the energy and nutrition necessary to perform at a high level across all aspects of their lives, whether they are working out, giving a major presentation, or being present for their family.
Part of our nutrition for active lives guide. For the practical numbers behind the mindset, see Strength Training Nutrition or Eating for Endurance depending on your sport.
Master the Macro Trinity: Carbs, Protein, Fat#
Understand and balance the 3 key players in your nutrition plan.
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Carbohydrates are the fuel for your “engine” – they are not the bad guy. But carbohydrates are the primary source of energy for your body. Prioritize complex carbohydrates such as oatmeal, sweet potatoes, and quinoa for steady energy versus a quick spike.
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Protein is the body’s repair team – protein helps rebuild muscle and keeps you full. Make sure you have a lean protein source (e.g., chicken, fish, eggs, tofu, lentils) with most meals.
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Fats are the lubricant – healthy fats such as avocados, nuts, and olive oil support hormone function, joint health, and vitamin absorption.
Timing is Tactical: Sync Your Meals with Your Output#
To achieve your fitness goals, you should match your food intake to your current activity level.
1-2 hours (before working out): Eat small amounts of high glycaemic index carbohydrate with a small amount of protein (e.g. a banana with a tablespoon of peanut butter or a small bowl of porridge/oatmeal).
Within 45-60 minutes (after working out): Fuel your muscles for recovery by eating a balanced mix of protein and high-glycaemic index carbohydrates to replenish the glycogen you just depleted. An ideal post-workout meal is a protein shake and Greek yoghurt with fruit.
Hydration is Non-Negotiable Performance Infrastructure#
To enhance your physical performance and cognitive functioning, it is important to understand that even a small amount of dehydration (2%) can negatively impact both. To ensure you are properly hydrated while performing, drink water consistently throughout the day versus waiting until you are thirsty to drink a large amount of water. When participating in high-intensity or long-duration sessions, consider drinking an electrolyte beverage to replace lost electrolytes through sweating.
Listen to Your Body’s Logs (Hunger & Fullness Cues)#
Your body is constantly providing you with live feedback. When you eat for boredom or true hunger? When do you stop eating? When you are slightly full, or until you are stuffed? Learn to have a mindful connection with your body’s equations. A mindful approach to eating will reduce the tendency to overeat due to boredom and to eat food for fuel.
Don’t Fear the Rainbow#
The Rule: The color in your plant foods represents powerful antioxidants and anti-inflammatory compounds. These “phytochemicals” are your internal recovery system, fighting the cellular damage caused by stress and exertion. The more colorful your plate, the broader your nutritional armor.
Plan and Prep Like a Pro#
Rule: Peak performers do not depend on luck when building their success. When fatigued or busy, poor nutritional choices are made. Each week, time should be dedicated to planning and preparing meals in advance by cooking grains, proteins, and vegetables in bulk. Having healthy snacks on hand will allow you to make better choices more easily when you are busy or tired.
Embrace Consistency Over Perfection#
The Rule: The 90/10 Rule is your friend! If you provide the best fuel to your body 90% of the time, the other 10% won’t stop your success. Life happens! Birthdays, surprise dinners, cravings…etc. Enjoy them guilt-free & get back on track with the next meal. Long-lasting, consistent habits will always outperform short-term, perfect dieting.
Sleep is a Secret Weapon for Metabolism#
7–9 Hours of Quality Sleep: Include Good Sleep as Part of Your Nutrition Program. In addition to the benefits to our bodies from being well-rested, poor sleep disrupts the hormones that control our appetite (for example, ghrelin and leptin). As a result, someone will usually have an increased craving for high-calorie sugars the following day. A person who has had sufficient rest will make better nutrition choices.
A person with an athlete’s mindset is not necessarily a person who restricts. He/she creates opportunities for excellence through proper nutrition, enabling him/her to fuel himself/herself for optimal performance. Therefore, we must look at food as one of our best tools for creating energy, focus, and perseverance in our daily lives. If we practice this, we no longer just eat but will fuel ourselves for better overall performance in all areas of our lives.