Performance nutrition & why it’s for you…
When you hear ‘performance’ do you instantly think of sport? Record breakers, nail biting finals, breakneck speed or phenomenal acts of strength? What if you were to reframe the term ‘performance’ to mean performing activities or tasks to the highest standard, it then becomes individual and not based on the fastest/strongest/most skilful individuals but more on the fastest/strongest/most skilful you can be. Our bodies are capable of incredible things (mental or physical) provided we make the most suitable and beneficial choices to facilitate it to do so. These choices fall into different areas or pillars, exercise, nutrition, sleep and mental wellbeing. If you were to be prioritise each of these then you would position your body or mind to achieve these incredible things but whilst consistency is king for progress it is impossible to be consistently great. The best approach is to modulate your ‘peak’ to be at your best when it matters, effectively this is periodisation, and ensuring you match your effort/output/load with appropriate nutrition and sleep to facilitate your progress.
This is performance nutrition, providing the building blocks for your mind and body to excel in whatever area it is you choose to, consistently improving over the long term. As with anything, there are levels to performance nutrition with each one only as successful as the foundation laid down by the one beneath it.
Performance nutrition hierarchy
At the base of the pyramid sits your overall energy intake (calories). Your overall energy intake will dictate most functions within your body and ensure your body has the ‘power’ to sustain the most fundamental bodily functions then support your daily activities and exercise.
The next level up are the macronutrients carbohydrates, protein and fat. Carbohydrates and fat are our bodies primary fuel sources with their contribution varying depending on the intensity, the higher the intensity the more carbohydrates are utilised and the less fat contributes. Carbohydrates are also the brains preferred energy source taking 20% of all consumed carbohydrates, think of it as a carbohydrate tax. All three macronutrients are critical for our health, body composition and performance.
Above macronutrients rests food quality and micronutrients. This factors in nutrient quality and micronutrients that are fundamental for areas such as metabolism, immune function, hormone health, muscle function and more.
Some may feel that feed frequency & timing could arguably sit below food quality & micronutrients but strategically timing your feeds to maximise your performance, recovery or training adaptations is a luxury and ‘optional’ whereas ensuring your body has everything it needs to be in tip top shape should be fundamental.
The final tier is reserved for supplements. The definition of which is to supplement your intake, meaning if you haven’t maximised every layer beneath it then you won’t experience the maximum benefit and are leaving out a lot of easy advantages.
Earlier we touched on periodisation, the main benefit of periodisation is to ensure you are maximising your opportunity to progress towards your goal. Therefore goal setting is fundamental to performance nutrition, without it there is no target or motivating factor to tailor your nutrition around. Goal setting can be anything: improved body composition, greater strength, being promoted to the first XI, completing a marathon or simply improving your overall health with a specific goal (i.e., reduced cholesterol or improving your bone mass or quality).
If you’re interested in figuring out what your performance nutrition should look like the number 1 tip is to make it personal and individual to you, don’t assume what someone else is doing could be beneficial for you (regardless of their level). There will be a mountain of reasons why it is relevant and works for them, make sure yours is relevant and works for you.
