Cooked food on black bowl
Athletes are inundated with information on how to train and recover; they don't need the added pressure of dietary information overload. Food choices affect performance, but too often we get caught up in looking for the magic bullet and honing in on specifics only to ignore the big picture.
The truth is, the majority of people seeking fitness gains benefit from backing off a bit and getting back to basics — for example: Consuming a routine diet that includes a variety of colorful, nutritious whole foods.
1. TRACK FOR ENERGY INTAKE
Man doing karate stunts on gym
Photo by Uriel Soberanes on UnsplashEnergy intake relative to exercise energy expenditure is known as energy availability. It could be tempting to up exercise without increasing the fuel to support the effort in order to get lean. However, too many athletes succumb to over-restriction and caloric deficits, which results in the body being forced to use lean tissue as fuel. Ultimately, this hinders performance and body composition.
Instead of micromanaging macronutrient breakdown, milligrams of a specific vitamin, or supplement intake, aim to have a daily balance of calories you consume versus burn. Ensuring your overall energy needs are being met is a huge game changer in how you feel and consequently how you perform.
2. REDUCE THE JUNK
Selective focus photography of burger patty, mayonnaise, and French fries served on platter
Photo by Robin Stickel on UnsplashAll foods can fit into an overall healthy diet, however, consuming foods low in nutrient density is like loading up on the 'junk miles' in your workouts. It's fuel, but it isn't making you any better. Aim to reduce the amount of low nutrient density foods consumed day to day. The best athletes indulge occasionally, but know 80% of their intake should be high-quality calories — Think: complex carbohydrates, plant proteins, omega and unsaturated fatty acids and colorful produce — to best fuel their health and performance needs. Skipping packaged foods is the best way to start eliminating poor quality foods.
3. BUILD YOUR PLATE
Meat with vegetable on plate
Photo by Caroline Attwood on UnsplashA great place to start simplifying your diet is to focus on balance, and the plate method is a great example of how to do this. Instead of measuring or weighing your food, you can use the plate's template to add protein, carbohydrates (grains or starchy vegetables) and produce, in the designated areas. This method focuses on balance — having different food types represented — and since each food type has its place, portion control comes naturally. It also provides some structure without being overbearing or restrictive. Start with a simple meal of grilled chicken, sweet potato and a salad drizzled with vinaigrette, before exploring more adventurous meals.
4. STICK TO A ROUTINE
Yellow and white alarm clock at 10 10
Photo by Laura Chouette on UnsplashMake day-to-day eating easy by sticking to a handful of high-quality meal or ingredient staples. Many professional and elite athletes eat the same meals and reach for the same snacks repeatedly. This helps reduce decision fatigue and stress, factors that increase low level inflammation and potential weight gain — the opposite of what most athletes want.
Make a list of three meals you fall back on for breakfast, lunch and dinner. Rotating the same few meals makes shopping and meal prep easy.
| Breakfast | Lunch | Dinner |
|---|---|---|
| Oatmeal with berries and yoghurt | Chopped chicken salad | Peanut tempeh with mixed vegetables and quinoa |
| Whole-grain toast with avocado and eggs | Bean burrito bowl | Steak with baked sweet potato and green beans |
| Tofu scramble burrito with fruit | Turkey and hummus on whole-grain bread with an apple and yoghurt | Salmon poke bowl with brown rice |
Celine Crom from Chatons Orphelins Montréal, a cat rescue in Montreal, Canada, noticed a stray cat wandering around her neighborhood, scrounging for food scraps and seeking shelter.
She started leaving food on her porch. With the temperatures getting very cold outside, she set a humane trap out one night, in hopes of getting the cat to safety
Amongst them, there was a gray kitten who saw Celine's house cat through the door, and was intrigued enough to approach her. She trekked all the way to the door and placed her front paws on the window, trying to peek in.
tabby cat touching person's palm
Photo by The kitten traced the smell of the food into the trap placed on the porch, and was safely captured. That night, she got to sleep inside a warm home, away from the cold and the elements.
Geraldine, a foster volunteer of the rescue, took her in with open arms. She gave the kitten a comfortable room to decompress, and spent lots of time reassuring her that she was safe.
brown tabby kitten lying on white textile
Photo by The Great Report
2020 Global Report Sheet
We're craving a workation. If you haven't heard the term, you aren't alone. Think of a workation like an "I work from home so I'm going to make my home anywhere" situation. With so much of our work online right now, sometimes it feels like the entire week goes by and we haven't left the house. This is a great opportunity to change that! Travel somewhere you've always wanted to see, go visit some family, or plan a staycation in your hometown! Because if you're going to spend the whole week on Zoom, you might as well do it somewhere you enjoy.We're craving a workation. If you haven't heard the term, you aren't alone. Think of a workation like an "I work from home so I'm going to make my home anywhere" situation. With so much of our work online right now, sometimes it feels like the entire week goes by and we haven't left the house.
This is a great opportunity to change that! Travel somewhere you've always wanted to see, go visit some family, or plan a staycation in your hometown! Because if you're going to spend the whole week on Zoom, you might as well do it somewhere you enjoy.We're craving a workation. If you haven't heard the term, you aren't alone. Think of a workation like an "I work from home so I'm going to make my home anywhere" situation. With so much of our work online right now, sometimes it feels like the entire week goes by and we haven't left the house. This is a great opportunity to change that! Travel somewhere you've always wanted to see, go visit some family, or plan a staycation in your hometown! Because if you're going to spend the whole week on Zoom, you might as well do it somewhere you enjoy.We're craving a workation. If you haven't heard the term, you aren't alone. Think of a workation like an "I work from home so I'm going to make my home anywhere" situation.
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running black Porsche sedan
Photo by With so much of our work online right now, sometimes it feels like the entire week goes by and we haven't left the house. This is a great opportunity to change that! Travel somewhere you've always wanted to see, go visit some family, or plan a staycation in your hometown! Because if you're going to spend the whole week on Zoom, you might as well do it somewhere you enjoy.We're craving a workation. If you haven't heard the term, you aren't alone. Think of a workation like an "I work from home so I'm going to make my home anywhere" situation. With so much of our work online right now, sometimes it feels like the entire week goes by and we haven't left the house. This is a great opportunity to change that! Travel somewhere you've always wanted to see, go visit some family, or plan a staycation in your hometown! Because if you're going to spend the whole week on Zoom, you might as well do it somewhere you enjoy.
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The legendary Cher’s tweet was perhaps the most explanatory, with her attempting to get to the bottom of why this is happening right now. “Why Ukraine’s Important 2 [USA]. Putin’s despot, trump Hero,& If Given Chance Putin Will Devour Sovereign Countries, Till He Resurrects USSR. This Will Leave Europe, Small & unprotected. Russia, China, Saudis Want 2 Bring [USA] 2 Its Knees,& C Perfect opportunity. They C Hate, Division, Weakness.,” she wrote.
One reason that many believe China to potentially be standing with Russia is due to the fact, similar to Russia’s relationship with Ukraine, it has its sights on Taiwan. Speaking of which, nine Chinese aircrafts entered into the island nation’s air defense zone today, prompting the country to raise its alert level.
