Whether your goals relate to aesthetics, bodybuilding or sports performance, it is often the little things that make a big difference. Simple adjustments often have profound results in training with the least likely known but no more obvious being your diet for no athlete can reach their potential without proper nutrition.
Allow me to explain the importance of diet in a simple manner:
Your destination is 100 miles away. Your car travels 20 miles per gallon and you have 3 gallons of fuel. You will not reach your destination. The importance of diet is now and forevermore explained. Class dismissed!
Just as it is nonsense to train the body without training the mind, dietary choices should reflect important nutrients to assist cognitive processes. Unequivocally, food is the most powerful drug on our planet and to achieve one’s goal, a diet that assists cognitive processes is a winning formula with the following choices important for all training tables:
1. Fats. A decade or so ago the exercise and food industry was a veritable asylum filled with non-fat items, failing to understand that the lack of proper fats in your diet will lead to a multitude of health problems. Fats derived from nuts (almonds, walnuts), fish (particularly the cold-water kind such as salmon, herring and sardines), whole grains, avocado as well as sunflower and chia seeds will assist cognitive health as well as assist and support the high demands of training. Please add to the list coconut oil, tremendous for both cooking and the common choice for many by adding to black coffee in the morning for an extra boost of healthy fat.
- - Almonds
- - Walnuts
- - Salmon (wild)
- - Herring
- - Sardines
- - Whole Grains
- - Avocado
- - Chia Seeds
- - Sunflower Seeds
- - Coconut Oil
- - Almond Butter
- - Peanut Butter
2. Berries. Acai berries, Strawberries and Blueberries in particular are a super food for general health and brain power.
3. Cruciferous Vegetables (i.e. Broccoli, Brussels sprouts, Cabbage, Cauliflower, Kale, Rutabaga, Turnips). Often nicknamed as a Super-Food, cruciferous vegetables are nutrient-dense and may provide exercise enthusiasts the unique benefit of increasing protein absorption.
4. Protein. This is uncomplicated as all diets must include healthy proteins from high-quality sources that work in synergy with overall training goals and general diet.
5. Spices, including the following but not limited to daily consumption:
- - Green Tea
- - Rosemary
- - Sage
- - Garlic
- - Cinnamon
- - Ginger
- - Parsley
- - Cayenne Pepper
6. Dark chocolate,with a high cocoa content.
7. Tomatoes. Cultivate a garden this summer! They are so easy to grow.
Simple and effective, build the brain and build the body.
Prepared by John Davies
Disclaimer The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.
The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.