7 principles of Fueling like an athlete
Now I’m not a nutrition coach, but I’m certainly an advocate of smart eating, and expect all my clients to make good food choices.
So here’s a short list of some really simple nutrition guidelines to follow, if you want the foods you consume to support your training, and not leave you feeling flat and defeated.
Side note: My recommendation would be to choose 3 things that you’d like to work on, and keep a running log in your head each meal as to whether or not you checked that box. You don’t have to be perfect, but you do have to eat sensibly, most of the time.
Here goes…
1. Eat like an adult
Prioritize whole foods
Minimize ultra-processed stuff most days
2. Protein at every main meal
Aim for 1 palm-sized portion of protein per meal
Check out this protein calculator so you know how much you should be aiming for.
Examples: chicken, fish, eggs, Greek yogurt, tofu, legumes
3. Carbs are not the enemy
If you train hard, you need carbs
Include carbs around training (before and/or after)
Examples: rice, potatoes, fruit, oats, bread, granola
4. Don’t fear fats, just don’t drown food in them
Include measured amounts of healthy fats daily
Oils, nuts, seeds, avocado, fatty fish
5. Hydration is key
Start every single day with 500ml water. You’d be amazed at how much better you feel.
Clear/light yellow urine = good enough benchmark
Add electrolytes if you’re a schvitzer like me
6. Eat consistently, not perfectly
Regular high quality meals > “being good”
One off-day doesn’t matter. It’s about your bigger dietary picture
Remember: there are no ‘bad’ foods. Only imbalanced diets.
7. Base supplements
Supplements are optional and not a replacement for good nutrition.
You may already get some of these in your diet, but perhaps not in the quantities you need.
Think of them like an insurance policy to ensure all your bases are covered.
Examples: Whey protein, Creatine, Multivitamin, Magnesium, Fish oil
Nail these, and you’ll be on your way to fuelling like an athlete.
