Every athlete is different. We are bombarded with things we supposedly need to do to improve sports performance: BMI, ideal weight, magical antioxidant foods, super recipes for runners and TikToks about the best CrossFit diet.
It is all far too generic.
Each person needs to eat according to their metabolism, stress levels, schedule, tastes, training, cooking skills and how they feel.
Because nutrition cannot be reduced to a single exact formula.
What can I eat or take to improve physical performance?
We wish we could visit everyone reading this. Put like that, it sounds slightly creepy. But understanding your context 100%, taking measurements and assessing your circumstances are the only way to advise you on what to eat to improve sports performance and fitness.
As we have said before: your nutrition belongs to you.
Even if you share goals with a colleague who also cycles at weekends, has the same height and weight, and even shares your birthday, your bodies do not necessarily work in the same way.
In fact, they don’t. You are unique, like everyone else.
That can be frustrating when you are searching for a miraculous list of 10 performance-boosting foods to turn you into a superhero.
But it is exciting to think about the technological advances we can now apply to health and nutrition.
Personalise your diet to improve sports performance
Nutrition is full of “it depends”. We know it acts on the human body, of course.
Yes, that much is clear.
But the human body is complex, with countless variables at play. We do not fully understand many of them, let alone all their effects on sport.
What matters is that nutrition is adapted to your personal needs. Those needs change, so develop good habits and adapt your nutrition as your circumstances change.
No trendy one-month diet can give you that. Nor can a two-month one.
There is nothing like personalising your diet with one of our nutritionists. And don’t worry: they do not need to move into your house to see everything you do.
In the meantime, here are ten things every athlete should understand, consider and apply where possible.
10 keys to improving sports performance
Weight and body composition
Do not just watch your weight. Your body composition (fat, muscle, water percentages, etc.) matters too. You can lose fat and gain muscle without losing any weight: fat does not turn into muscle, but both can change independently. Maintaining appropriate fat levels and muscle mass can support joint function.
Heart-rate monitor
It provides useful context about exercise intensity and therefore likely fuel demands (fat/glucose), although it does not directly measure fuel use. Speed intervals and CrossFit at 180 beats per minute are different activities. The type of exercise affects your pre-workout food, refuelling and post-workout recovery.
Organisation
Saturday might work well for a weekly shop, and Sunday for planning training and meals. Being organised makes it easier to choose foods supplying the nutrients you need to support sports performance.
Recovery
Replace what your body has used and support repair after training. Poor recovery over the next 24 hours can take its toll and contribute to injury risk.
Recovering well helps prepare you for the next session and supports injury prevention. Give your body what it needs, including fuel to replenish glycogen stores.
Supplementation is a tool for specific needs, rather than something to use automatically throughout the season.
Hydration
Hydration is essential for athletes. Water provides the medium for countless chemical reactions. Significant fluid losses can impair organ and muscle function.
Months of training and carefully planned meals cannot compensate for severe dehydration: sports performance will suffer.
Digestion
Digestion can take minutes or hours depending on the food. Large meals during or just before sport may cause discomfort. Digestion increases blood flow to the abdomen, while exercise also creates demands on circulation to working muscles.
Fat-rich meals and meat generally take longer to digest. Liquid, creamy or finely ground foods can be easier to tolerate.
Fats
Our bodies need dietary fats. A doughnut and a handful of nuts are different choices. Avocado, salmon, Serrano ham, walnuts and extra virgin olive oil provide fatty acids involved in many body processes, though they differ in overall nutritional profile.
Variety
List the foods you usually eat. Our athletes may eat 80–90 different foods in a month. Wheat and oats, beef and chicken, blueberries and melon all provide different combinations of vitamins, minerals and macros.
Some antioxidant compounds are associated with particular food colours. A colourful salad can offer a broader range of nutrients.
Look at your overall habits and quantities rather than labelling every food good or bad.
Time
“The more I train, the better I perform.” Unfortunately, it is not that simple.
Stress is not only mental: muscles also experience stress from too much exercise, insufficient rest or inadequate nutrition. Excessive oxidative stress can contribute to cellular damage, while normal exercise-related signalling is part of adaptation.
Stress is part of life. Sometimes everything is full-on. Remember to turn the intensity down occasionally and include antioxidant-rich foods, such as blueberries in your mid-morning yoghurt.
Balance
Eating only protein-rich foods to lose weight and build muscle is a mistake. Balance protein, carbohydrate and fat across your diet, adapting meals to their purpose.
For example: toast (carbohydrate) with Serrano ham or turkey (protein) and a drizzle of extra virgin olive oil (fat). Herbs and spices can add flavour with very little energy in normal culinary amounts; other flavourings vary.
Short-term goals can motivate you, but remember that good long-term habits are the foundation of good nutrition, together with the ability to adapt to changes in your life.
Need help? If you want a sports nutritionist to design your highly personalised diet, we can help. Visit our plans page and choose the option that suits you.
