Performance for the Long-Run: Optimizing your Nutrition & Hydration for Life and Sport
Whether you're an athlete striving for excellence or an individual aiming to lead a healthy and active life, the fuel you provide your body plays a pivotal role in achieving sustained performance. Nutrition and hydration are critical factors that determine your energy levels, endurance, and overall well-being. This article breaks down the benefits of physical performance based on nutritional choices and hydration quality, not just for peak performance in sports but for an active and energetic lifestyle.
Nutrition for Optimizing Performance
Prioritize a balanced meal 1-2 hours pre-workout, emphasize easily digestible carbs for quick energy and add some protein to support muscles. After exercising, your body is primed to absorb nutrients vital for recovery and growth, so it’s a good idea to consume both carbohydrates and proteins to aid glycogen (stored energy) restoration, muscle repair, and injury prevention.
Whatever you do, it’s important to emphasize adequate amounts of protein (0.8-1g/lb of body weight according to the latest research), and the right kinds.
Animal Protein vs Plant Protein
Animal protein is often more effective in muscle building and maintenance than plant protein. Protein has become hot topic in nutritional research in recent years, and both new and old data support a number of reasons why animal-based protein source have the edge over plant-based proteins.(1,2,3)
Due to its complete amino acid profile, animal-based protein has improved digestibility and absorption by our tissues. (Amino acids are the building blocks of proteins, which form the bulk of muscle tissues and are essential to its formation, repair and maintenance.) This type of protein contains a high concentration of a key amino acid called leucine that helps muscles grow and heal after exercise, making it superior to most plant-based proteins for recovery. In contrast, plants are generally low in leucine and a few other important amino acids, making it challenging to obtain them from similar portions from plant-based sources. In other words, to acquire a sufficient essential amino acid intake from plant-based proteins, one needs to consume a much larger quantity, which includes more calories, carbs and chemical byproducts from the industrial production processes. (1,2,5)
Plant proteins tend to be surrounded by indigestible fiber, so your body can't use as much of it since it cannot break down some of that fiber. (5)
Plant-based proteins generally produce more oxidation in the body rather than stimulating muscle protein synthesis. When considering an equivalent quantity of animal protein, plant-based proteins lead to a reduced muscle protein synthesis response compared to animal-based proteins. (1,2,5)
Hydration for Optimizing Performance
Proper hydration is the cornerstone of performance and overall health. Water is involved in nearly every bodily function, from regulating body temperature to aiding digestion and nutrient transportation. Dehydration can lead to reduced endurance, impaired cognitive function, and decreased exercise performance. Make a habit of drinking water consistently throughout the day, especially when working out and being highly active. And be sure to add electrolytes…
Electrolytes are crucial for maintaining hydration during extended physical activity. They include minerals like sodium, potassium and magnesium, which are vital for mineral balance, fluid retention and overall bodily function. Sports drinks, which contain these electrolytes, can efficiently replenish lost fluids and minerals, however, they tend to be full of refined sugars and nasty additives. Instead, consider adding high quality, natural salt - like Himalayan or Celtic sea salt - to your water. Adding a squeeze of fresh citrus can help with flavour and added nutrients. You can also enjoy coconut water, full of minerals and electrolytes – just watch that it doesn’t have loads of added sugar.
By maintaining proper hydration levels, you can prevent fatigue, muscle cramps, and heat-related issues. If you find yourself tiring or cramping up during prolonged exercise or after sweating a lot, try drinking some electrolytes - you may find you perk right up!
Furthermore, the benefits of consuming electrolytes daily extend well beyond the world of sports: generally feeling great relies on being well-hydrated, as water is the elixir that fuels vitality, both mentally and physically.
Conclusion
For enduring success, remember that healthy nutrition and hydration practices are not just for athletes or short-term physical goals – they're excellent lifelong habits. Consistency matters, so choose habits you can stick with. Whether preparing for a big race or facing everyday challenges, optimizing your nutrition and hydration leads to a prime state of performance in both life and sports for the long haul.
References
Hevia-Larraín, V. et al. High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 51, 1317–1330 (2021).
Pinckaers, P. J. M., Trommelen, J., Snijders, T. & Loon, L. J. C. van. The Anabolic Response to Plant-Based Protein Ingestion. Sports Med. 51, 59–74 (2021)
Itkonen, S. T. et al. Partial Replacement of Animal Proteins with Plant Proteins for 12 Weeks Accelerates Bone Turnover Among Healthy Adults: A Randomized Clinical Trial. J. Nutr. 151, 11–19 (2021).
Tian, A. et al. Reference markers of bone turnover for prediction of fracture: a meta-analysis. J. Orthop. Surg. Res. 14, 68 (2019).
Tso, R. & Forde, C. G. Unintended Consequences: Nutritional Impact and Potential Pitfalls of Switching from Animal- to Plant-Based Foods. Nutrients 13, 2527 (2021).
