Principles of Holistic Sport Nutrition

Sports nutrition plays a critical role in an athlete's journey towards peak performance.

It's not just about crushing your off-ice or dry-land training goals, getting the right amount of rest, macros, and repetitions… but it’s also about fuelling your body with the right nutrients at the right time to optimize your physical AND mental capacity.

Without adequate nutrition, you will not be able to get stronger, faster, more agile, flexible, or mentally tough.

In this blog post, we will explore just a few aspects of sports nutrition, focusing on three key elements: adequate protein intake, proper hydration, and the role of supplements.

Adequate Protein Intake

Protein is often referred to as the building block of life, and it's especially important in the world of sports, where most people are in a state of wanting to build up muscle mass, endurance, speed or power.

Athletes require protein to repair and build muscles. And not ONLY that but adequate protein replenishment helps to support the immune function, which is often compromised in athletes with heavy training loads.

These days there’s looooots of hype about HIGH PROTEIN. I like the idea of being more conscious of eating the right amount of protein, but in my opinion from a holistic health perspective, we can only digest about 25 grams of protein at one time. Therefore, unless you’re taking enzymes with the protein, you shouldn’t just aim for 50 grams of protein per meal, without considering how much your body can handle.

TOO MUCH protein is also not good. This can put extra stress on the kidneys, feed microorganisms that shouldn’t be in your body, and create a lot more work for the body, weakning the immune system.

So what I’m getting at is: it's not just about consuming massive quantities of protein; it's about doing so intelligently.

1. Quality over Quantity: While it's essential to meet your protein needs, the quality of the protein matters just as much. Incorporate lean sources of protein like chicken, fish, lean beef, tofu, and legumes into your diet. These options provide essential amino acids and other nutrients that support muscle growth and overall health.

2. Timing Matters: The timing of your protein intake can have a significant impact on your athletic performance. Consuming protein-rich foods or supplements within 30 minutes to 2 hours after exercise can help with muscle recovery and growth.

3. Personalization: Everyone's protein needs vary, so it's crucial to personalize your intake based on factors such as your sport, body weight, and training intensity. 25 grams is a ball park per meal and snack digestively, BUT the total amount you’ll need each day is unique and dependent on the demands. To determine your optimal protein requirements, book an appointment with me and we’ll figure it out.

Proper Hydration

Proper hydration is often underestimated… but it’s just so stinkin’ vital for athletes.

Dehydration can lead to a decrease in performance, muscle cramps, and even heat-related illnesses. It can really hinder training and your overall health.

To stay adequately hydrated, consider these approaches:

1. ALWAYS have water on hand. Water should be your primary source of hydration. Drink water regularly throughout the day, and pay attention to your body's signals for thirst. It’s important to consider the quality of the water you’re drinking the most. Invest in a good filtration system to avoid burdening your liver more than neccesary.
   

2. Electrolytes and Rehydration: For intense workouts or prolonged physical activities, consider sports drinks or electrolyte-rich beverages to replace lost fluids and minerals. These can help maintain the body's electrolyte balance. I don’t typically advocate for Gatorade or Powerade as they have harmful chemicals that add more burden to your liver. Instead, coconut water, or a clean electrolyte power like this one are ideal.
   

3. Monitor Your hydration status: Keep an eye on the colour of your urine. Pale yellow indicates proper hydration, while darker shades may signal dehydration. If you FEEL thirsty, have dry lips and mouth, or skin, you’re well past the point of initial dehydration. Try and avoid getting there.
   

4. Individual Needs: Hydration requirements differ from person to person, depending on factors like climate, sweat rate, and body size. Develop a hydration plan that suits your unique needs. If neccesary, go get yourself a brand new fun water bottle that makes drinking while training and while at home desirable and easy.

The Role of Supplements

Supplements can be a valuable addition to a holistic sports nutrition plan, but they should never replace a balanced diet. Here are some key supplements often considered by athletes:

1. Nutraceuticals: A high-quality food based multivitamin can help fill nutritional gaps in your diet, ensuring you get all essential vitamins and minerals. My favourite is Naked Organs. You’ll be able to purchase this on our new store launching October 1st. Until then, buy directly from them here.
   

2. Protein Supplements: Bone broth or plant-based protein supplements can be useful for athletes who struggle to meet their protein requirements through food alone. I am a huge fan of Organifi, also available October 1st, but my runners up are all in this list to choose from. These are especially great for post-training sessions, up to 2-3x per day for athletes training all day long.
   

3. Omega-3 supplements may support joint health and reduce inflammation, important for athletes involved in impact sports. You can also obtain this from eating healthy fats with every meal and snack. Flax, raw nuts and seeds, fish, coconut and more. An easy way to supplement this is flax oil. You can take a tablespoon per day straight up, or mix it in a smoothie or with yogurt.

A holistic approach to sports nutrition involves more than just counting calories or macronutrients. It's about nourishing your body with the right nutrients, staying hydrated, and considering supplements when necessary.

Remember that nutrition for athletes is more than just performance itself, but that when athletes focus on being truly HEALTHY from the inside out, and not JUST fit, their performance will likely improve dramatically.

Remember, there's no one-size-fits-all solution, so book an appointment to tailor your nutrition plan to your specific needs.