Master the Basics - lessons learnt from elite sport.

Within my time working with athletes, on their nutrition protocols and strategies, I have been fortunate enough to observe elite athletes at the top of their game in boxing, rugby, football, motorsport and tennis.

These sports require completely different training programmes and skill sets, however, all athletes at the top and those on the way to the top have something in common when it comes to how they live their lives. They do the basics well.

Mastering the basics is something we can all do that will improve the quality of our lives and set a foundation for high performance in whatever we may compete in.

1. Sleep well

Sleep is critical for health and performance. An average of 8 hours sleep per night promotes improved recovery, fat loss, body composition and appetite hormones. Having a sleep routine and environment by having consistent bed and wake up times, a room focused on sleep and having 30-60 minutes of wind down time before bed can aid a good night’s sleep.

2. Fuel for the work required

Meeting energy requirements will fuel training sessions and relieve feelings of fatigue. An overall energy deficit is required if a drop in body weight is required and a calorific surplus can place the body in better conditions for muscle gain, however, being in a deficit or surplus for long periods of time can be detrimental to health and performance whereas meeting energy balance is a sustainable way to optimise health and performance.

3. Food variety – Eat a rainbow

Diets that exclude foods or food groups deprive your body of essential nutrients. Consuming 7-10 pieces of fruits and vegetables a day provide valuable intake of essential micronutrients. The more you try a certain food the more likely you are to accept it!

4. Protein intake

Proteins are essential for recovery, growth, and repair of damaged tissues. Proteins make up hormones, enzymes, and other essential bodily systems. Correct protein intake is important for overall health and wellbeing, not just muscle growth. Aim to consume 25-40g of protein every 3-4 hours from quality protein sources.

5. Hydration

Performing in a hydrated state can relieve fatigue, aid cognitive function and promote fat loss. Consume 30ml per kg/BM of water plus 0.5-1L per hour of training.

6. Strength & conditioning

All of us should be engaging in training programmes that are specific to our goals, that develop strength, mobility, and fitness to prevent injury.

7. Health Supplements

Multivitamins and fish oils should complement the diet to help achieve recommended daily allowances, thus, preventing deficiencies. Vitamin D should be consumed during the winter months (October-March) for maintaining health.

“Become a black belt of the basics”