You know the drill: drink more water, eat more protein and vegetables, and load up on carbs prior to an endurance event. But what does that mean for you?

As a serious athlete or simply an individual who is adding more physical activity to your life, it is especially important to pay attention to what your body needs by way of nutrition to achieve peak performance.

The athlete’s guide to nutrition is not a one-size-fits-all approach. We are each unique in so many ways, from our ancestry and blood type to our metabolic rates and lifestyle choices, and it all contributes to what foods will and will not work for us. While there are many things to consider, there are some key elements of the athlete’s guide to nutrition that can apply to most of us. Most of us are chronically dehydrated. Water is very important to our survival, moving nutrients to all areas throughout the body. Water also flushes toxins and excess fat out of the body. It is necessary to keep blood sugar levels stable and to avoid insulin surges caused by eating refined sugar, often in the form of soft drinks and beverages cleverly marketed to us as “sports drinks.”

Caffeine is another common culprit in dehydration and blood sugar highs/lows, so it’s helpful to reduce or eliminate caffeine for optimal performance. Finding the optimal portions of carbohydrates, fat, and protein to fuel your individual body needs is key to achieving athletic performance and eating for energy. Eating a variety of nutrient dense foods is the best strategy in an athlete’s guide to nutrition. You will also ensure the body receives vitamins and minerals by increasing your caloric intake with a variety of whole foods and reducing or eliminating processed fast food.

Dark leafy greens such as kale, collards, spinach, and broccoli are full of vitamins and nutrients that are great for improving circulation, purifying the blood, and strengthening the immune system. Ironically, it is also the most missing type of food in the Standard American Diet (SAD). Whole grains are some of the best sources of nutritional support, containing high levels of fiber and B vitamins. Since the body absorbs them slowly, grains provide long-lasting energy. We get more than enough wheat, so try another grain growing in popularity–like quinoa, which contains plenty of nutrients and fiber and is a good protein source.

Speaking of protein, requirements vary dramatically for each of us. It’s important to find the best amount and type of protein for your individual dietary needs. This will vary depending on the level of activity you engage in and other lifestyle factors, so adjust accordingly. For optimal recovery, following an intense workout, it’s important to be mindful of replenishing glycogen (carbohydrates stored in muscle and liver used as energy during exercise) levels by consuming good carbohydrates and some protein post exercise.

For support in finding your optimal foods and lifestyle choices visit www.cincyhealthcoach.com or contact Phyllis McCarthy, Certified Integrative Nutrition and Health Counselor, at phyllis@cincyhealthcoach.com.

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