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Sports Performance

The impact of diet on performance is widely acknowledged, but unique differences between people in terms of nutritional needs and sport-specific demands vary.

Why is nutritional therapy important for the best athletic performance?

In other words, there is no one-size-fits-all approach to sports nutrition. Instead, here at Therapy Organics - it is encouraged that we collaborate with you on an individual basis to develop personalised nutritional programs in our nutritional therapy consultations. We base our advice on the latest research and sports nutrition principles to optimise athletic performance.

This holistic approach goes over and beyond by considering the interplay between overall health and fitness. We believe that optimal performance is determined by the success of a tailored nutritional plan that addresses your unique health status, made up of factors such as personal medical history and family medical history and so much more.

Through dietary analysis and functional testing, such as metabolic analysis profiles and amino acid assessments, we can identify potential nutrient inadequacies, determine specific requirements, and make suggestions on appropriate foods and supplements to fit into your daily diet to enhance strength, immune health and endurance[i].

Timing is also a crucial aspect in sports nutrition, and since we recognise that when you eat is as important as what you eat, we take into account how to deliver the right amounts of protein and carbohydrates before, during and after exercise. This can, not only help you push harder during training, but improve endurance and promote muscle growth to ensure proper recovery[ii][iii].

There is a lot of information out there, and navigating the world of sports supplements can be overwhelming, but we provide sound advice – and we are always sure to tailor recommendations to your goals and ensure that you are informed about high-quality nutritional products with the best ingredients and dosages.

We provide realistic and achievable plans, including sample meal plans for different training days, recipes and tips for shopping and cooking.

What can diet do to support sports performance?

Although moderate exercise is very healthy, more extreme or even just frequent exercise can be a significant stressor on the body, impacting adrenal function and energy production[iv].

Therefore, it is vital to take into consideration the health of body systems such as adrenals and stabilising blood sugar levels to prevent burnout and maintain a competitive edge.

Please also see our article on Post Exercise Recovery for more dietary advice.

Hydration is crucial for athletic performance. Do be sure to drink enough fluids throughout the day, especially before, during and after exercise. Water is considered sufficient for most sport activities, but for intense or prolonged exercise, consider drinks with electrolytes or glucose added[v].

Keep it balanced - Consume a balanced meal or snack containing carbohydrates, proteins, and fats about 1-3 hours before exercise to provide energy and support endurance[vi]. Remember everyone is different, experiment with different foods to find what works best for your body and digestion.

Supplement recommendations for sports performance

Viridian Sports Multi: A maxi multi for sports performance. An excellent high potency multivitamin and mineral formula to complement and boost the activity of protein powders and sports drinks. It’s beneficial for those involved in regular physical activities. It contains zinc and magnesium[vii]: zinc is involved in various physiological processes, including protein synthesis, immune function, and antioxidant defence, whilst magnesium is crucial for energy production, muscle function, and electrolyte balance.

Terranova Living Multivitamin SPORT: A complete blend of nutrients for an overall high quality sports multi with added herbs and superfoods for synergistic activity. Featuring medicinal mushrooms including Reishi for anti-inflammatory support and cordyceps to optimise energy and recovery[viii].

Planet Paleo Keto C8 MCT Powder: Planet Paleo Keto C8 MCT powder, is a highly concentrated source of the most metabolically active and ketogenic medium chain triglyceride caprylic acid (C8). Medium chain triglycerides are found in fats like coconut oil, and are rapidly broken down and absorbed into the body providing fast fuel for the brain and body[ix][x].

Kiki Health Ionic Electrolytes: is formulated with 100% natural minerals extracted from the earth. This liquid concentrate provides a blend of potassium, chloride, calcium, magnesium, sodium, and chromium in a bioavailable, easy-to-use form, allowing for rapid absorption[xi]. See also Viridian Electrolyte Fix Liquid.

Terranova Beetroot Juice, Cordyceps & Reishi Superblend Powder: So much positive research has come out about beetroot in the fitness world. This is largely due to beetroot consumption being associated with improved athletic performance due to its high nitrate content, which can enhance nitric oxide production, improving blood flow, oxygen delivery and exercise efficiency. This energy-supporting supplement also harnesses the power of other performance-boosting ingredients such as Cordyceps Mycelia, Reishi Mycelia and wheatgrass juice, ginger and cayenne[xii][xiii][xiv][xv].

Viridian Potassium and Magnesium Citrate Powder: Potassium contributes to the maintenance of normal blood pressure. Potassium and magnesium contribute to normal muscle function. Pure Encapsulations Magnesium Powder: In terms of fitness, magnesium contributes to normal functioning of the nervous system lessening of fatigue[xvi].

Myconutri Cordyceps Mushroom - Organic Powder: Cordyceps mushroom supplementation has been linked to potential benefits in fitness, including increased endurance, improved oxygen utilisation, and enhanced exercise performance[xvii].

Wild Nutrition Ashwagandha Plus KSM-66: This incredible herb is most well-known for its ability to reduce stress and promote a calmer and happier sense of being. A growing body of evidence is being collated around this powerful herb with an impressive variety of health benefits[xviii].

Lifestyle suggestions for sports performance

Prioritise quality sleep: Getting adequate and quality sleep is essential for optimal sports performance. Aim for 7-9 hours of sleep each night to support muscle repair, hormone regulation, cognitive function, and overall recovery. Follow a consistent sleep routine and create a sleep-friendly environment by removing distractions, you can keep the room cool and dark, and avoid screen exposure (blue light) before bedtime[xix].

Manage stress and practice relaxation techniques: Chronic stress can negatively impact sports performance. Find effective ways to manage stress, such as incorporating relaxation techniques like deep breathing, meditation, or yoga. Engaging in activities you enjoy, spending time with loved ones, and maintaining a healthy work-life balance can also help reduce stress levels and enhance your overall well-being which is all beneficial stuff for your athletic performance and overall happiness[xx][xxi].

Functional testing options for sports performance

Through functional tests like adrenal stress hormone profiles, we can identify biochemical imbalances that may contribute to reduced performance.

Metabolomix Plus / NutrEval: Tests such as these for nutritional evaluation are also important for sports performance as they provide personal insights into a person’s specific nutritional needs, deficiencies as well as imbalances. Through identifying these areas, targeted interventions can be suggested by nutritional therapists to optimise nutrient intake and tackle underlying issues all to enhance athletic performance[xxii][xxiii].

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Please note that the information contained within this website does not and should not replace medical advice, and is not intended to treat or diagnose. We always recommend you consult with your doctor. Our Nutritional Therapy team is highly trained and we offer one to one Nutritional Therapy Consultations, which are designed to be complementary to any medical treatment from a functional medicine approach, as well as offering a preventative & optimal health focus.