Nutrition and Performance
Have you ever wondered what the optimum combination of food intake
is to maximize performance in your sport or activity? What proportion of protein, carbohydrates
and fats should you consume?
What kind of acitivites are you primarily involved in? Is your primary focus cardiovascular (e.g. running,
cycling, triathlons, swimming, etc.)? Or are you primarily involved in weight bearing activities (e.g. weight
lifting, bodybuilding, etc.)? What about combination sports (e.g. hockey, football, etc.)?
Generally speaking, we find that most cardio endurance athletes have a tendency to include greater amounts of
carbohydrates in their diets while those involved in resistance training tend to lean towards greater amounts of
protein. So what is right for you?
Well, first of all, everyone requires nutrition from
all the major food groups: fats, carbohydrates, protein and water-rich foods. The foundation of any solid
sports nutrition diet begins with water-rich foods. These are raw organic fruits and
vegetables. The next crucial elements are whole grain breads, cereals, rice
and pasta. Roughly 55-65% of your caloric intake should be in the form of carbohydrates. Not only will these
categories of food provide you with high quality sources of carbohydrates, but raw organic fruits and vegetables
are an excellent source of vital vitamins and minerals. Next are the protein-rich foods. These
foods are necessary for building and repairing muscle tissue. They are a source of crucial amino acids. They
include all meats, nuts, legumes, tofu and dairy products. Consume medication-free meats (organic whenever
possible) and go organic on all categories of food, whenever you can.
provide highly elevated levels of hundreds of micronutrients that complement and support the benefits of the
macronutrients you consume. Lastly, the body requires some element of fats and sweeteners. Choose
polyunsaturated fats and naturally-sourced unrefined sweeteners. If you add salt, use organic sea salt.
So, what about
supplements? It is extremely difficult to follow the recommendations above every day at every meal. We live
hectic lives where access to the ideal foods is not readily available. We tend to include a great deal of
convenience foods into our diets. And even if we are able to follow the recommendations above, the higher the level
of exercise (intensity, duration and frequency), the greater the need for supplementation. To help protect yourself
and improve your chances of heightened performance, we recoommend all athletes use a solid founation of vitamins
and minerals. We recommend you use a high quality full spectrum vitamin and
mineral pack, complete antioxidant drink formula and a liquid adaptogenic formulation (especially for those of you in endurance
Although they are called protein shakes because of
the protein powder used to make them, protein shakes can be an excellent meal
replacement. They are healthy, nutritious, easy-to-make and convenient. They can be extremely beneficial in
both pre- and post-workout situations. For a sample recipe, please click
here. For snacks, consider high quality energy bars. They are convenient
and fill the gap bewteen meals.
By following the guidelines on this page, we hope you will find not only improved sports performance but a
healthier and longer life.
About the Author: John Lord
is a sports enthusiast and free lance writer on many aspects of health, especially as they relate to
sports and fitness. John uses a comprehensive supplementation program to effectively boost his own athletic
performance. He is passionate about promoting a drug-free healthy lifestyle including organic products and natural