6 Essential Nutrition Principles for Athletes: Fueling for Peak Performance
Discover the core nutrition strategies top athletes use to stay energized and perform at their best.
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Find Your Rhythm
One of the most important nutrition principles for athletes is maintaining a consistent eating schedule. Skipping meals can cause energy crashes, poor food choices, and ultimately, decreased performance. Matias Anthoni, in-house personal trainer at Suunto HQ, recommends eating a healthy meal every three hours to keep energy levels stable and performance optimized.
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Get Organized
Planning ahead is key to maintaining a healthy diet, especially when aiming for six or more balanced meals a day. Athletes like Ryan Sandes, Emelie Forsberg, Mel Hauschildt, and Lucy Bartholomew emphasize the importance of meal prepping at the start of the week. Preparing extra portions and keeping easy-to-make ingredients on hand ensures you’ll have nutritious meals ready, even on the busiest days.
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Balanced Meals
A balanced diet is about more than just avoiding junk food—it’s about maintaining the right proportions of macronutrients. Ultracyclist Omar di Felice focuses on balancing carbohydrates, protein, and fat, which is crucial for sustaining energy on his extreme rides. Nutrition expert Dr. Rick Kattouf II recommends aiming for meals with 50-60% carbohydrates, 15-25% protein, and 15-25% fat. Including a variety of colorful fruits and vegetables ensures you’re getting a full spectrum of vitamins and minerals, as ski mountaineer Greg Hill advises.
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Fresh Is Best
Fresh, whole foods should form the foundation of any athlete’s diet. Emelie Forsberg and Lucy Bartholomew prefer foods straight from the earth, with Emelie even growing much of her own produce. Greg Hill, Mel Hauschildt, and Ryan Sandes avoid packaged foods, choosing ingredients that are as close to their natural state as possible. Fresh foods provide better nutrition and energy, supporting optimal performance.
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Whole Is the Goal
Processed foods and refined sugars have no place in an athlete’s diet. Instead, opt for whole foods that provide natural energy and nutrients. Ryan Sandes questions whether recovery shakes can truly replace the benefits of whole foods. The takeaway? Don’t cut corners when it comes to nutrition. Taking time to prepare and enjoy whole foods is an investment in your performance and well-being.
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Enjoy Yourself
While healthy eating is crucial, it’s also important to enjoy your food. Athletes like Emelie Forsberg, Ryan Sandes, and Greg Hill embrace a balanced, intuitive approach to nutrition. Greg advises against striving for perfection—enjoy a pizza or burger occasionally without guilt. Ryan emphasizes the importance of balance: “It’s important to enjoy life as well.”
Final Thoughts
While every athlete’s diet may differ based on personal preferences and training needs, these six principles are universal. From maintaining a consistent eating schedule to prioritizing fresh, whole foods and allowing room for occasional indulgences, these strategies will help you fuel your body effectively and perform at your best.
