How nutrition can enhance your physical performance

(Article for Upwork client)

Have you ever felt like you’re not as energetic as you would like to be? Or you aren’t getting the results from exercise that you would like? 

It could be because you are not getting all the essential nutrients that your body needs to function at its best. Nutrition affects everything inside your body. It affects how you think, look, feel, and function. 

Learn how some important nutrients can help you reach your peak physical performance. 

A Quick Look at the Research

Much of the research behind physical performance focuses on providing your body with the fuel it requires. And the fuel it requires comes in the form of calories, and our preferred calorie source as humans is carbohydrates. This means that understanding the quantity and quality of carbohydrates is vital to improving physical potential1. 

Additionally, research by Beck et al. 2 identifies the importance of nutrients in improving physical performance but warns that these nutrients should be sourced from a wholesome diet. Only when the diet is at its best should supplements be considered. Some nutrients that can help improve your physical performance are listed below. 

Nutrients to Improve Physical Performance 

Calories

Your body can’t function without calories. Calories are what your body uses as fuel. But the truth is not all calories are created equal. You can get calories from carbohydrates, fats, and protein. Read on to find out more about your body's preferred calorie source.

Carbohydrates

Carbohydrates are your body's preferred fuel source. Some say they're bad, some say they're good – from a research-based perspective, your body thrives off carbohydrates. Carbohydrates of the complex and unrefined kind are the best. They ensure that the carbohydrates you consume are balancing your blood sugar and maintaining energy levels throughout the day. 

If you choose low GI carbohydrates like those found in many whole-grain foods (oats, brown rice, and sweet potato), you are going to feel even better. Low GI foods ensure the sugar from carbohydrates is broken down and used slowly within the body; this also helps balance your blood sugar levels and keep energy levels smooth sailing all day long. 

Carbohydrates also give your body a great back-up energy source known as glycogen. Glycogen is what our excess glucose (from carbohydrates) is converted to and stored as in our muscles and liver. When you are running low on energy, your body releases glycogen stores. This gives your body a readily available energy source and stops it from using other vital macronutrients like protein and fats for energy. 

These nutrients have their own important role in your body, so unless you have excess body fat, it is best to leave proteins and fats to help with the other functions in your body and use carbohydrates for energy. 

Protein 

Proteins are important because they tell every cell in your body how to function. One essential function of proteins is their role in muscle repair and growth. Proteins are the building blocks for your muscles. This makes protein especially important if you are looking to maximise your results from that workout. 

Additionally, your body uses protein to keep your immune system healthy, balance body fluids, and transport oxygen through your body. Get your protein requirements from various sources, including lean meats, legumes, eggs, and quinoa. 

Fluids 

Electrolytes are what help your cells to function. Electrolytes help your cells to transmit electrical signals throughout that body and regulate fluid levels, blood pH, and muscle function – including your beating heart. Electrolytes are made up of electrically charged minerals; these include sodium, magnesium, calcium, and potassium. 

You will find electrolytes in salt, bananas, avocado, nuts and seeds, and green leafy vegetables. Just remember, healthy cells mean energy, and you need energy for peak performance. 

Iron 

Iron helps move oxygen throughout your body. This is particularly important; without oxygen, we can't survive! Oxygen gives your cells the molecules they need to produce energy. And as previously discussed, energy is vital for physical performance through its role in your body's movement and functioning. 

When looking for sources of iron, the best source is lean red meats. If you are vegan or vegetarian, your health professional may need to monitor your iron levels. It would also be best to eat a diet abundant in legumes, green leafy vegetables, nuts and seeds, and whole grains.

Vitamin D

Vitamin D keeps you healthy. Vitamin D is often undervalued for its role in your overall health. Without good overall health, your physical performance will always suffer. Vitamin D is used to enhance immune function, improve muscle strength, and maintain cardiovascular health. 

The great thing about vitamin D is you can get it from the sun. Of course, too much sun is harmful, so be mindful of your exposure and always follow professional guidelines.

When looking to improve your physical performance, it is best to understand the basics of what your body needs. Avoid fad diets that restrict your diet and limit important nutrient intake; this only hinders your efforts toward achieving overall health and peak physical performance. 

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540168/