6 Steps to High Performance Healthy Eating for Athletes

After helping countless athletes over the years, we know that healthy eating can be tough. To help make it easier, our sports nutritionists created ” The Fueling Edge,” a simple 6 Step System for High Performance Healthy Eating. It helps keep you performing your best both physically and mentally. It helps fight inflammation, boost immunity, support lean muscle tissue and maintain focus.

1. Pick Powerful Proteins

High quality, lean protein maintains lean muscle mass, supports immunity and keeps you focused since they contain all the essential amino acids (EAAs). Examples of powerful proteins include salmon, chicken, eggs, whey and tofu. The recommended dietary allowance (RDA) is 0.8g/kg of bodyweight per day. Most adults, especially athletes, need a minimum 1-1.5g/kg. To preserve or increase lean body mass (aka muscle), decrease body fat, and support athletic training, 2-2.5g/kg is more appropriate. 1 kg = 2.2lb.

The most powerful proteins include seafood, lean meat, dairy, eggs and soy because they are best absorbed and used by the body. Plant proteins such as, beans, nuts, seeds and grains are not used well and need to be combined with other foods. 

2. Choose Your Colorfuel(™)

Healthy eating for athletes include “colorfuel,” or colorful fruits and vegetables, which are nature’s most potent multivitamin that protects health for high quality performance. Colorfuel(™) provides micronutrients, fiber, phytonutrients and energy. Include a minimum of 5 servings per day of a colorful combination of leafy greens, brassicas (broccoli, cauliflower, kale, and more), and red and orange fruits and vegetables.

3. Focus on Healthy Fats

Include fat to maintain mental focus throughout the day, aid in recovery on a cellular level, better absorb certain vitamins, and regulate blood sugar. Healthy fats should be mainly plant-based from avocados, olives, nuts, and seeds. The recommended fat intake is 20-35% (or more) of total calorie intake with less than 10% of total calories from saturated fat, which mainly comes from animal based products like bacon or fatty cuts of meat. Trans fat intake should be eliminated. 

4. Add Extra Fuel

Some people need additional carbohydrates in the form of whole grains and starches to support their energy needs. Extra fuel comes from whole grains, beans, peas and starchy vegetables, which are additional carbohydrates that deliver energy, but are not necessary for a healthy diet.

5. Boost Your Fuel

Remember the old saying, “Don’t play with your food.” Well that rule doesn’t apply here! Boost your fuel is where you get to add flavor and make it your own. Play around and experiment with different flavors, you never know what you may like. Try our different spice blends! These you can even make yourself.

6. Hydrate, Hydrate, Hydrate

About 50-60% of the adult human body is made of water. Water performs many functions in the body including delivering oxygen, cooling through sweating and lubricating joints. Hydration needs vary largely based on activity level, gender, illness, stage of life, environment and more. However, most adult males and females require about 3 and 2 L, respectively. Ideal sources include filtered water, mineral or sparkling water, seltzer, herbal tea, rooibos tea. 

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