It is very easy to get caught up in training for your sport and day to day activities and not pay much attention to what you are putting into your body. As a former First Team All-Academic Pac-10 steeplechaser for the UCLA Track & Field Team, I often went through my days without planning meals or giving nutrition much thought at all. As an athlete, putting in countless hours of training with much at stake, it makes sense to maximize your chances of success in all ethical ways.
It is surprising how clear nutritional science is on the benefits of a core nutrition program in both protecting health and maximizing athletic performance, yet it is something that is so under the radar. I did not receive any training on nutrition at UCLA, and looking back, my running career suffered as a result. The good news is that it is relatively easy to take your health to the next level and some of the benefits that people experience are a stronger immune system, increased energy levels, quicker recover and improved brain function. To that point, when I implemented a core nutrition program a few years ago, I noticed it first in races, where I ran personal bests in the marathon and half marathon at age 31 (and then again as a 32 year old) and had better recovery time than when I was a student at UCLA.
Here are six nutritional tips you can utilize to give yourself the “slight edge” over your competition and feel increased strength and vitality along the way.
1. Establish the habit of drinking 10 oz purified water first thing in the morning and steadily throughout the day. Ideally you should shoot for half of your body weight in ounces daily (i.e. if you weigh 150lbs – 75 ounces daily is a great standard).
2. You’ve heard it your whole life and here it is, the #1 health habit you could ever develop; eat six serving of vegetables daily. Why? They are rich in antioxidants which help to prevent oxidative damage (aging) of your cells. You should also regularly include three low-sugar members from the fruit category; avocado, tomato and bell pepper.
3. Consume dark leafy greens, such as spinach, daily. Greens are made of chlorophyll and heal and cleanse your organs while destroying harmful substances. They also promote bodily homeostasis, give you lots of insoluble fiber that rids your body of toxins, and greens are alkaline which promotes healthy cells and improved recovery.
4. Processed carbohydrates are largely to blame for our countries health woes and MUST be minimized. Fast food, instant everything, enriched bleached flour, chips, bagels and baked goods are marketed to us incessantly and are convenient choices. The problem with these high-glycemic “foods” is that they spike your blood sugar levels, do not provide sustainable energy, and leave you hungry for more when your blood sugar rapidly drops back down. Focus on a balance of low-glycemic carbohydrates (such as – whole grains, pasta, greek yogurt, vegetables, fruits), lean sources of protein (organic chicken, grass fed beef, salmon, almonds, vegetables), and healthy fats (fish, avocado, olive oil, nuts) as a foundation of your diet and you will have more sustainable energy throughout your day.
5. Take a pharmaceutical grade, absorbable multi-vitamin, everyday, even if your diet is ideal. Quality supplements help to prevent sickness and disease, fill in the gaps in your diet, minimize oxidative (free radical) damage, and enable you to recover more quickly from workouts.
6. Educate yourself and keep updating your nutritional strategies. You will find it very empowering to know the benefits of your little bit of extra effort and attention. Some great books on the topic are “The pH Miracle,” “Healthy for Life,” and “The Comparative Guide to Nutritional Supplements.” Two great DVD’s are “Food, Inc.” and “Super Size Me.”
Incorporating even one of these habits into your daily routine will have a tremendous benefit to you in your athletic endeavors and beyond. Incorporating all of them into your active and athletic lifestyle will put your health above and beyond your peers, enable you to maximize your athletic talents and most importantly, will drastically reduce your chances of developing chronic degenerative disease.
You will find that when your health and energy levels improve, your athletic performance and every other area of your life will improve simultaneously. Also, the positive influence that you will have for those in your peer group will have an impact greater than you know. So I challenge you, to give yourself the “slight edge” of optimal nutrition and you will reap the benefits immediately and for the rest of your life.
