An optimal diet supplies required nutrients in adequate amounts for tissue maintenance, repair, and growth without excess energy intake. Proper nutrition enhances physical activity in 4 ways:
Overall physical performance
Optimises physical conditioning processes
Enhances recovery from fatigue
Minimises Musculoskeletal injuries and lowered immunity
The diet of a physically active person must account for the energy requirements of their chosen activity and intensity. No "one" diet exists for optimal health and performance. The physically active person needs to obtain sufficient energy and macronutrients to replenish liver and muscle glycogen, provide amino acid building blocks for tissue growth and repair, and maintain desirable body weight.
Supplementing with vitamins and minerals may not always be necessary if a well-balanced diet provides the body with its energy needs for daily functioning, physical activity and recovery.
Quality Protein Choices
Wild fish, Eggs, Chicken, Grass-fed Beef, Whey Protein, Mackerel, Edamame, Tofu, Greek Yoghurt
Potatoes, Sweet Potato, Brown Rice, Quinoa, Wholegrain Pasta, Oats, Legumes, Wholegrain Breads, Brown Rice Cakes, Oatcakes,
Quality Fat Choices
Olive Oil, Coconut Oil, Olives, Nuts and Seeds, Nut Butters, Ghee, Grass-fed Butter
Bananas, Apples, Blueberries, Cherries, Kiwi's, Oranges, Lemon, Lime
Root Vegetables, Kale, Spinach, Broccoli, Cauliflower, Carrots, Celery, Beetroot, Avocado, Tomatoes, Peppers, Brussel Sprouts, Box Choi, Cucumber, Mushrooms
100% fruit juice, Kombucha, Mineral Water, Herbal Teas, Coconut Water, Plant-based milk or Fresh Whole Organic Mik
Turmeric, Ginger, Cinnamon, Seaweed, Sea Salt, Coriander, Cayenne
Raw and Unpasteurised Sauerkraut, Raw and Unpasteurised Keffir, Miso, Keffir, Kombucha, Probiotic Powder
Remember - this is just my suggested list of foods that are my favourite and should be enjoyed by all to live a healthy and high performing life.