Nutrition can be a tricky process to navigate with our busy schedules yet is such an integral part of an athletes development, Especially for my younger athletes who are growing and looking to build strength at the same time.
For those who ask the first thing I like to educate with nutrition is finding that balance of proteins, healthy fats and carbs. Protein is essential for muscle repair and bone health. Carbs can be simplified as fuel for the day and healthy fats help the body absorb nutrients and maintain hormone balance.
If you’d like to get the most out of your nutrition play around with how much protein vs carbs you have on your plate and see how long you feel good and have energy for. Some people are sensitive to certain foods but don’t really take the time to think and reflect on how a meal or snack has made them feel afterwards eg white bread: bloated and sluggish, These foods/drinks should be avoided.
I myself am a fast oxidiser which means I need a greater portion of protein and fats to have long lasting energy, Some people are slow oxidisers which means they get more energy from eating a higher portion of carbs. Someone who is a slow oxidiser can have porridge for breakfast and feel great for 4 hours, Me personally I will be starving after an hour and crave sugary foods. I have had an athlete who wanted help with diet who was eating cereal for breakfast, after changing his breakfast to scrambled eggs on toast with butter he had a lot more substantial energy for the morning and improved his sugar cravings. We want to aim for a balance of proteins carbs and fats in as many meals/snacks as we can and balance those portions at the right amount that suits the individual.
Ideally we also want to try and eat healthy BEFORE we get hungry, If we do this we wont think about junk food anywhere near as much. 4 meals a day is a good target to aim for.
Ill leave the lesson here for now, any more questions about nutrition id be glad to help, If you can work out whether you think you might be a fast or slow oxidiser I will be able to give you some more examples of meals and snacks you can try.
Cheers, Marcus (Jackson athletic performance).
