MIL OSI – Source: Heart Foundation – Release/Statement
Headline: 5 things the Olympics can teach us about nutrition
Following a colourful ceremony inside Rio’s Maracanã Stadium, the 2016 Olympic Games have drawn to a close. It is an exciting time as we celebrate the magnificent achievements of our Kiwi athletes and count down to the Paralympic Games getting underway.
There is nothing more inspiring than watching our talented sporting heroes at the peak of their careers, pushing their bodies to the limits and devoting everything they have in hopes of a podium finish.
Yet sporting success goes well beyond talent, it involves commitment, motivation and hard work. Optimal nutrition is an important part of this. An athlete’s diet building up to and during an event can make a big difference to their performance.
But you don’t need to be an Olympic champion to gain the benefits of good nutrition. Eating well and being physically active will help everyone feel their best and achieve personal goals, whether that be at work, in the classroom or on the sports field.
Here are five things about nutrition that we can all take away from the Games.
The power of the mind.
For high performance athletes, psychological techniques such as goal setting are just as important as physical training and skill. A positive outlook and determination helps them endure the long hours of intensive training. Remember, it can take athletes years (even a lifetime) to make it to the top.
Goal setting can encourage us all to work harder and pay attention to what we want to accomplish – this includes healthy eating. Whether you’re trying to lose weight or simply improve the quality of your diet, keep these tips in mind when setting health and wellbeing goals:
- Have a clear vision of what you want to achieve. Think about both the short and long term.
- Make sure your goals are SMART (specific, measurable, attainable, realistic and timely).
- Break down big goals into a number of smaller ones. For example, cutting back on sugary drinks, reducing portion sizes or increasing physical activity each day.
- Review your goals regularly and be proud of what you have achieved.
- Be wary of diets that offer a ‘quick-fix’. For long-term gains, a healthy eating pattern should be built and sustained over time.
Eat to your needs.
The nutritional needs of a cyclist are different to those of a weight lifter. Again, these are very different to those of a gymnast. Serious athletes work closely with nutritionists and dietitians on individual meal plans, nutrient timing and desirable body composition for their sport.
We all have unique nutritional requirements depending on age, gender, height, weight, medical history and physical activity level. But for the general population, a healthy balanced diet should support peoples exercise habits.
So what does a healthy eating pattern look like? It’s based largely on minimally-processed foods with plenty of vegetables and fruit. Including some whole grains, in place of refined grains; legumes; nuts; seeds; and other sources of healthy fats such as oily fish. It may also contain non-processed lean meats or poultry and/or dairy. If you are training at a reasonable intensity for longer than an hour, your energy requirements will be higher and you may need to eat and drink more.
Fuel your morning.
Breakfast is a fundamental meal that sets athletes up for the day. It fuels their muscles and brain to sustain the demand of workouts and competitions.
A nutritious breakfast is essential for all of us, even when you’re not planning to exercise. It is important for energy, concentration and weight management. Here is some healthy breakfast inspiration:
- Hot porridge with low fat milk, banana and chopped nuts.
- A bowl of whole grain cereal or muesli, low fat yoghurt and fresh fruit.
- Overnight Bircher Muesli or seasonal fruit smoothie (both are great options when you’re short on time).
- Whole grain toast with nut butter and sliced banana.
- Whole grain toast with poached eggs, tomato and spinach.
The more support the better.
Behind the screens, are dedicated teams of coaches, trainers, physiotherapists, nutritionists and dietitians, who must also be acknowledged for their commitment to counselling our champions and helping them to optimise training and recovery. These people are champions in their own right.
Supportive environments make healthy choices the easier choices. We can all help create a supportive environment for others, here are a few ideas:
- Set health and wellness goals with friends or as a family.
- Role model healthy eating to children.
- Cook a meal for someone in need.
- Exercise with others. This could be anything from a walk in the park to a group fitness class.
- Get involved in community initiatives such as shared vegetable gardens.
Allow your body to recover.
A good night’s sleep is essential for health and wellbeing (world-class athlete or not). It allows our bodies to rest and recharge. Lack of sleep can make us feel rundown and influence what we choose to eat or drink. You may also find it difficult to concentrate and make decisions. Allow yourself time to wind down before bed and aim for around 7-8 hours’ sleep each night.
The Heart Foundation Tick can help you strive towards your ultimate healthy eating goals. Our collection of tasty and nutritious recipes is a great place to start.
For individualised exercise nutrition plan, it is recommended you consult a sports dietitian or registered nutritionist.