Nutrition for Performance involves strategically eating the right foods throughout the day to
improve productivity, optimise brain function, fuel the body with energy and maintain a healthy
weight range.
It’s an old saying but it still holds true: ‘you don’t put low grade petrol into a high performance
machine and expect it to fire on all twelve cylinders’. So why do we expect anything different
from our bodies?
Rather than thinking about shovelling in food just to reduce hunger or satisfy cravings,
nutrition for performance requires a shift in your thinking. A shift that every time you put food
or fluids into your mouth is an opportunity to fuel your body for performance.
Nutrition Facts
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Less than 25 per cent of adult Aussies eat the recommended seven serves of fruit and
veg a day.
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A third of adults rarely or never eat breakfast.
Women of child-bearing age get only half the recommended daily intake of folate, a B
vitamin important in the prevention of birth defects.
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Two-thirds of Australian women get less than the recommended daily intake of iron.
Most Australians except young children and adult men don’t meet their daily
recommended intakes for zinc.
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Only one in seven Australians eat three serves of dairy a day, vital for building strong
bones and preventing osteoporosis.
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Between 30 and 40 per cent of Australians don’t drink the six to eight glasses of fluid
recommended a day.
Ditch the diets
The first thing I want to clarify is that I’m not talking about a diet – basically, after you go on a
diet you come off it, and more often than not after that your metabolism drops and you just
gain more weight again. This is called the yo-yo diet syndrome. Instead, I’m going to
advocate a sensible eating plan – one that can be followed at home and when you’re away.
“Rather than thinking
about shovelling in
food just to reduce
hunger or satisfy
cravings, nutrition
for performance
requires a shift in
your thinking.”
Nutrition for Performance
Nutrition for High Performance focuses on 7 key areas underpinned by nutritional science to help sustain performance and keep you
healthy and engaged both on and off the job. Then just add your own personal preferences on top.
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Half-Quarter-Quarter Rule
Mood Foods
Glycaemic Index
Fluid Intake
Super Foods
Plating Up
Strategic Eating
1. The half-quarter-quarter rule
Media sources constantly tout amazing new diets and eating regimes that guarantee success. It is so confusing to try and work out what is
fact and what is fiction. The Mariah Carey Purple Food diet must work, because… um, well, because it’s Maria Carey.
Rather than getting swept up in the marketing hype, follow a sensible eating plan combining fresh fruit and vegetables, protein and
moderate levels of starch. This is aimed at maintaining a healthy balance in your eating and keeping your
Glycaemic Index under control. This plan sounds simple and that’s exactly why it works.
Think back to what we ate as kids? Meat and three veg – a perfect example of the half-quarterquarter rule in action.
As a simple guide, for lunch and dinner half of your meal should consist of plants (fruit and/or
vegetables). A quarter of your meal should consist of protein (meat, fish, chicken, etc) and the
final quarter should consist of starch (grains, rice, bread etc).
Lunch example: Whole grain bread sandwich (1/4 starch), ham, chicken, turkey, tofu or cheese
(1/4 protein) and heaps of fresh salad (1/2 plant) layered on the sandwich. You can also wash this
down with a low-fat banana smoothie for extra protein and an energy boost.
MERCEDES SYMBOL FOR BREAKFAST
For breakfast, go with the Mercedes symbol. This means one-third plant, one-third protein
and one-third starch. The three main mistakes many people make at breakfast are:
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Not eating anything at all, resulting in a drop in the body’s metabolism and also putting
you at risk of developing conditions such as bowel cancer
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Not eating enough protein which stabilises blood sugar levels and provides ‘thinking
power’ for the brain
10. Eating sugary cereals.
Breakfast example: A bowl of low-sugar cereal, toast or porridge (1/3 starch), fresh fruit (1/3
plant) and a tub of low fat yoghurt (1/3 protein).
2. Mood Foods
A rapidly growing area of interest to scientific and nutritional researchers is the
connection between food and mood. Research has revealed what many people
believe – that eating a particular food can enhance your mood. Anecdotally, most
people tend to associate this idea with chocolate or maybe oysters. Researchers
have highlighted this connection by looking at chemicals in the brain –
norepinephrine, dopamine and serotonin in particular – and how levels of these
chemicals rise and fall in relation to the consumption of certain foods.
PROTEIN-PACKED FOODS INCLUDE:
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fish
poultry (without skin)
lean beef (trimmed)
skim or low-fat milk
low-fat yogurt, and
dried peas and beans
roasted chick pea snacks
hard-boiled eggs
ON AND OFF CHEMICALS
Norepinephrine and dopamine are alertness chemicals. When they are produced we
think and react more quickly and feel more motivated and attentive.
Serotonin is a calming and relaxing chemical. When produced, feelings of stress and
tension decrease, we feel sleepy and/or sluggish and our reaction time is slower.
Serotonin also improves mood. So, what’s the relationship between these
neurotransmitters and the foods we eat?
PEP ME UP
Meals that tend to make you more alert will contain protein, are low in fat, and limit
the amount of carbohydrate. Protein contains tyrosine which is converted into the
alertness neurotransmitter, dopamine.
CALM ME DOWN
Meals that will calm and relax you contain carbohydrate and very little protein.
High-carbohydrate foods, like bread or rice, results in more of the amino acid
tryptophan, which produces the calming neurotransmitter, serotonin.
So, if you need to stay alert for an afternoon interview, have a high-protein lunch of
stir-fried beef and vegetables. If it’s time to hit the hay, a high-carbohydrate rice
dinner may do the trick.
BAD MOOD FOODS
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White chocolate and lollies
Soft drinks
Alcohol
Low fat muffins, cakes, pastries and
commercial biscuits
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Low fat ice-cream
GOOD MOOD FOODS
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Salmon, trout, sardines and other oily fish
Oysters & mussels Kangaroo
Walnuts and flax seeds
Barley, quinoa and bulgur Broccoli,
kale, dark leafy greens i.e. watercress,
rocket and spinach
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Dark chocolate (2 squares only!)
Free range eggs
Turkey and free range chicken
Green beans, peas and sweet corn
Cocoa with cinnamon and low fat milk
Brown rice and grainy bread
3. Glycaemic Index
The Glycemic Index (GI) is a ranking of foods on a scale from zero to 100 (where glucose = 100) according to the extent to which they raise
blood sugar levels after eating. Some foods on the Australian market already show their GI rating on the nutrition information panel. Foods
with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels.
Low GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven
benefits for health. Recent studies from the Harvard School of Public Health indicate that the risk of diseases such as Type 2 diabetes and
coronary heart disease is strongly related to the GI of the overall diet.
Foods with high GI include pure glucose (GI of 100), parsnip (97), baked potato (85) and puffed crispbread (81). Most wheat-based breads,
biscuits and crackers are also absorbed quickly.
At the opposite end of the scale, foods that are slowly digested (with a low GI) include pasta (41), kidney beans (27), All-Bran (30), oats
(42), apples (36), grapefruit (25), milk (27), yoghurt (33) and bread with whole grains (45). Even better, low GI foods help delay hunger pangs
and satisfy us for longer than those with a high GI rating.
In terms of numbers, here are the cut-offs for GI:
TEN LOW GI SNACKS
Low GI
55 or less
Carbohydrates tend to have a stronger effect on our
Moderate GI
56 to 69 inclusive
blood glucose level when eaten alone. So snacks are
High GI
70 or more
probably one of the most important foods to target
with low GI substitutions:
WHAT IS THE SIGNIFICANCE OF GI?
1.
low fat yoghurt
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corn on the cob
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slice of raisin toast or fruit loaf
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snack pack of fruit in natural juice
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half an avocado
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small can of baked beans
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nut and dried apricot mix
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slice of grainy toast with jam
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low-fat flavoured milk, or
Regulates energy levels by producing only small rises in blood sugar
levels
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Helps people lose weight and lower blood lipids
Improves the body’s sensitivity to insulin
High GI foods can help re-fuel carbohydrate stores after exercise
Helps keep you fuller for longer
EASY GI SWAPS TO MAKE YOUR MEALS ‘STICK WITH YOU’ FOR LONGER
10. large peach or pear.
Instead of high GI carbohydrates, choose lower GI foods. The table below
(main source: Catherine Saxelby www.foodwatch.com.au)
gives some examples of substitutes.
Instead of:
Choose:
Refined breakfast cereals – puffed rice, corn flakes or wheat flakes
Rolled oats (not instant) or oat-based cereal like muesli
Fibre-based cereal like All-Bran
Low GI cereals like Guardian (37 ) or medium GI cereals like
Special K (56) or Mini-Wheats (58)
Sprinkle rice bran or oat bran over your usual cereal
White or fine wholemeal bread
Bread with whole grains like Ploughman’s Loaf or Burgen, Soy
and Linseed
Heavy rye (black breads) and pumpernickel
Sourdough or stoneground flour breads
Pita bread
Calrose, sticky rice or jasmine rice
Doongara , Basmati or Molgiri rice
Potatoes
Pasta, buckwheat, barley, sweet potato or legumes
4. Filling up on fluids
Everyone has a different view of how much water we need to drink each day. The most popular view is 8 x 250ml glasses or 2 litres of
water per day. That estimate assumes that your environment is normally cool, you weigh 68 kilograms and you are physically active for
approximately 20 minutes each day.
Looking at hydration with a performance lens, every individual has
different water intake requirements based on their weight, activity
Water Requirements (ml)
Sex
levels, travel requirements (air travel dehydrates the body very
quickly without extra intake) and consumption of diuretics (caffeine
Male
found in tea, coffee, cola and most energy drinks) strips will strip
your body of water if you drink too much of it.
Adequate hydration is a mandatory aspect of human function and
Female
Weight
Active
Inactive
95kg
4180
3135
70kg
3080
2310
75kg
3300
2475
50kg
2200
1650
it is impossible to perform at your peak when you are dehydrated.
Refer to the Water Requirements table to see how much water you need to consume each day – the results may surprise you!
SIGNS YOU ARE DEHYDRATED
FLUID TIPS
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Thirst
Dry Skin
Thirst is often mistaken for hunger so have a water bottle on your desk and sip regularly
throughout the day.
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Skin Flushing
Dark Colored Urine
Dry Mouth
Fatigue or weakness
Try and have a water chaser after each alcoholic beverage.
Drink alcohol in moderation and have at least 2 AFDs (alcohol free days) each week.
Keep caffeine under 300mg a day (two cups of espresso or four cups of instant coffee).
Avoid playing ‘fluid catch up’ at night (especially just before you go to bed) by keeping
hydrated throughout the day.
CAFFEINE
Just say the word ‘caffeine’ and you’ll see people’s eyes light up. It’s the world’s favourite drug. Present naturally in foods and drinks such
as chocolate, coffee and tea, it’s also added to energy drinks and colas to provide a stimulant effect. And although you wouldn’t expect it,
you’ll also find caffeine in over-the-counter medications, including some painkillers and cold and flu remedies, where it’s used to enhance
the workings of the active ingredient.
DAILY CAFFEINE INTAKE
Drinking coffee in moderation is fine for most people. There seems to be very little risk of harm if you have less than 300 mg of caffeine a
day. If you are worried or stressed, or if you are pregnant, stick to around 200 mg a day – about two average cups of coffee.
TEA PLEASE
If you know that caffeine sends you on an energy rollercoaster, try black or green tea. With around half the caffeine, it can pep you up
without the side-effects. They also contain L-theanine, a natural amino acid that lets you stay relaxed yet alert.
PEPPERMINT PLEASE
Substitute the afternoon coffee for a refreshing peppermint tea. There is no caffeine and peppermint is a natural energy booster.
ALCOHOL
Like caffeine, alcohol is fine in moderation. Different types of alcoholic drinks contain different concentrations of pure alcohol. A standard
drink is defined as one that contains 10 grams of pure alcohol.
These are all equal to
approximately one standard drink:
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Please keep in mind:
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A middy of beer (285ml)
a nip (30ml) of spirits
a small glass (100ml) of wine
a small glass (60ml) of fortified
wine such as sherry.
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Many hotels and bars don’t serve standard drinks – they might be bigger. Large wine
glasses can hold two standard drinks – or even more!
Drinks served at home often contain more alcohol than a standard drink.
Cocktails can contain as many as five or six standard drinks, depending on the recipe.
The standard drink of wine is based on 12 per cent alcohol. Watch out for those high-alcohol
Aussie wines, which can often come in around 14.5 per cent or even more.
ADD THE FOLLOWING SUPER FOODS
TO YOUR WEEKLY DIET:
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Apples
Avocados
Beans
Blueberries
Olive oil
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Kiwi Fruit
Spinach
Tomatoes
Walnuts
5. Super Foods
Superfoods are a special category of foods found in nature. By definition
they are calorie sparse and nutrient dense meaning they pack a lot of
punch for their weight as far as goodness goes. They are superior
sources of anti-oxidants and essential nutrients - nutrients we need but
cannot make ourselves.
Yoghurt
Fatty Fish (Salmon, trout, tuna, herring, mackerel,
Super Foods are an intelligent choice to add to every eating plan and
anchovies, and sardines. Basically any cold-water fish)
help maintain your weight, fight disease, and support you to live longer.
6. Plating Up
If you want to reduce your weight, in the most simplest form this is about ensuring calories in (food consumed) is less than calories out
(physical activity).
Popular food shows on television talk about ‘plating up’ in reference to how budding chefs present their culinary masterpieces. In relation to
performance, Plating Up is about reducing the volume of food you put on the plate. Many researchers believe the amount of food you put
on your plate is even more important than the amount of physical activity you do in relation to weight management and long-term health. In
the modern age of up-size, super-size, all-you-can-eat and 2 for the price of one we are consuming more and more calories and as a
result, eroding energy levels and growing bigger and bigger.
When ‘plating up’ the key is to stick to the feed limit! We all know to obey the law and not break the speed limit – and a similar rule applies
when talking about eating for performance – don’t break the feed limit! Think of a scale from zero to ten, where zero is totally ravenous and
ten is how you feel after a massive five-course Christmas lunch – totally stuffed! Stop eating at a 6 or 7 out of 10.
7. Strategic Eating
Strategic eating involves fuelling the body every 2 to 3 hours and working with your physiology and metabolism, not against it.
After you eat, food is broken down into sugar or glycogen, which travels through the blood providing energy to your entire body. It takes
two to three hours for the entire process where blood sugar levels go up and then come back down again. Eating a large meal dumps
huge amounts of fuel into your system and the excess energy is stored as fat. Eating a huge meal also makes you feel tired and lethargic as
the body’s digestive system has to work overtime to process the large amounts of food in your stomach (think Christmas lunch).
Strategic eating every 2 to 3 hours delivers sustained amounts of energy over the course of the day. Of course still eat breakfast, lunch and
dinner, but try and reduce the volume of food in your main meals and try and then try and squeeze in a snack around mid morning and
afternoon tea. Eating frequently keeps your blood sugar levels at a stable rate and you’ll avoid the sugar rollercoaster and subsequent
energy peaks and troughs throughout the day
Your body is genetically programmed to conserve energy when food intake ceases. Strategic eating has the added bonus of also
increasing your metabolism throughout the day. This has added benefits including weight loss/healthy weight management and avoiding
getting to stage when you are ravenous minimises the risk of choosing unhealthy foods or snacks. Regular meals stabilise blood sugar
levels and prevent insulin spikes which has also been shown to stimulate cholesterol production. Strategic eating ensures regular mood
foods are added to your body throughout the day as well.
Nutrition for Performance
Nutrition for Performance is about strategically eating the right foods throughout the day to improve productivity, optimise brain function,
fuel the body with energy and maintain a healthy weight range. Every time you eat and drink throughout the day pause before making your
nutrition choices and ask ‘how is this going to impact my energy levels, productivity and performance for the rest of the day?’
Becoming aware of what to fuel your body with is the first thing. Managing behaviour change and sticking to the program is another. For
additional support in changing your behaviour refer to our article on Successful Behaviour Change.