Consuming Clean Ingredients for Peak Performance

The quality of the fuel we put into our body is a foundational element for achieving our best physical and mental state. Here we break down the three pillars of consuming clean ingredients to simplify the process - focusing on the 20% of actions that produce 80% of results.

Avoid Kryptonite:

Before adding the things that make us strong, first remove the things that make us weak. This is the biggest win. Your kryptonite, represents the additives, preservatives, and artificial ingredients that often go unnoticed but can significantly impact our health. These include:

• Processed Sugars: Excessive sugar is the enemy. High glycemic index foods can spike blood sugar levels leading to insulin resistance, as well as energy crashes, poor sleep, and irritable mood.
• Artificial Additives: These can cause inflammation, and a load of health issues.
• Trans Fats: Chemically altered fats — such as trans and partially hydrogenated fats and high polyunsaturated vegetable seed oils — create oxidative damage at the cellular level and stimulate an inflammatory response upon ingestion, making them literally toxic agents that should never be consumed.

To avoid these kryptonite, read labels carefully, choose whole foods, and minimise processed foods in your diet.

Adjust Macro and Micro Nutrients:

Your body requires a balanced intake of macronutrients (proteins, carbohydrates, and fats) for energy and recovery, and micronutrients (vitamins and minerals) for optimal function. Depending on your goals you will need to adjust your macro nutrients appropriately. For example “more / less calories”. For the vast majority of people, a good place to start is by reducing carbs and replacing that energy source with high quality fats. Also getting a blood test to check for deficiencies means you can adjust your micro nutrients if there are any imbalances.

• Proteins: Essential for muscle repair and growth. Proteins should be consumed in adequate amounts relative to body weight and activity level. The International Society of Sports Nutrition recommends 1.4-2.0 grams of protein per kilogram of body weight for athletes.
• Carbohydrates: As the primary energy source during high-intensity exercise, carbohydrates should be tailored to activity demands. Complex carbohydrates with low glycemic indices are preferred for sustained energy release over refined options.
• Fats: Contrary to what we may have been taught in the past, saturated fats are actually a great source of energy and nutrition. The ratio of omega-6 to omega-3 fats in our diet has been misunderstood, with omega-6 being labeled as "bad" and pro-inflammatory, and omega-3 as "good" and anti-inflammatory. However, both types of fats offer health benefits when obtained from healthy food sources. The key is to focus on increasing our intake of omega-3 fats from sources like oily, coldwater fish, while minimisng our intake of processed foods that are high in omega-6, such as industrial oils and processed grain foods.
• Vitamins and Minerals: Vital for metabolic pathways. For instance, B vitamins for energy production, while antioxidants like vitamins C and E help combat exercise induced oxidative stress.

Arrange:

Arranging your meals involves planning and preparing your food in advance to ensure you consistently consume clean ingredients at the right time. Meal prep can:

• Save Time: Having meals ready means less time cooking daily and more time for training and recovery.
• Ensure Quality: When you prep your meals, you control the ingredients and the cooking methods, ensuring you avoid the kryptonites.
• Reduce Stress: Knowing your meals are ready allows you to focus on your performance goals without worrying about your next meal.

Consuming clean ingredients isn't just about choosing organic or non-GMO foods; it’s about being mindful of what you eat, understanding how it affects your body, and organising your diet to support your goals. By following these three pillars—avoiding kryptonite, adjusting your macro and micronutrients, and arranging your meal prep—you can simply and effectively elevate your health and optimise your performance.