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10 Nutrition Rules for Optimal Performance

  1. EAT FROM THE EARTH: Target single ingredient, unprocessed foods such as fruits, veggies, whole grains and high fiber carbohydrates.
     
  2. FILL YOUR PLATE WITH A RAINBOW: Eat fruits or vegetables with each meal. Choose a wide variety of colours for the biggest benefit.
     
  3. EAT YOUR GREENS: Target at least one portion of green vegetables per day. Greens help your immune system making it less likely to get ill and help protect you from injury.
     
  4. FATS DO NOT MAKE YOU FAT: Include healthy fats during your day like olive oil, nuts, nut butters (cashew, almond & pistachio), seeds, avocado, fish, flaxseed and coconut oil.
     
  5. EAT BREAKFAST EVERY DAY: You are in a fasted state when you wake and have gone around 8 hours with no food. Eating breakfast will give you the nutrients and energy needed for the day and for performance.
     
  6. 3 BEFORE 3, 5 BEFORE 9: Try to include 3 meals before 3pm and 5 meals before 9pm. These do not need to be big meals but 5 nutrient dense meals will fuel your body effectively.
     
  7. STAY HYDRATED: Dehydration = Decreased performance & decreased brain function. Target an average of 3 litres per day. Add lemon or lime for extra flavor.
     
  8. GRAB YOUR NUTS: Nuts and nut butters are a good source of essential fat and are a great snack between meals.
     
  9. DARKEN YOUR ROOM: Make your room dark, cool and quiet for maximum sleep quality. Turn off TVs at the socket; avoid having phones or ipads in the room.
     
  10. SLEEP: Sleep is THE best recovery tool. The length of sleep is individual for each player. Some may need around 6 hours and some may need up to 10 hours to recover efficiently.

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