Nutrition Tactics for Healthy High Performance

Sometimes it can seem like stress is all around us. Work is challenging. The world is scary. Change is constant.

Physiologically, stress causes a cascade of events in the brain and the body. All of which are designed to help us survive and perform in the instant.

This helps us to get through the immediate challenge, but can cause illness, disease and fatigue if the stress is constant for long periods of time.

There is a key, however, to helping us to shift from surviving to thriving. This is where we still experience stress, but we have practices in our days that help us to recover, recharge and positively adapt so that stress leads to growth rather than burnout.

One way to turn the key and unlock adaptation and growth is to use the foods that we eat to help us to heal and repair our bodies and brains. We can think of nutrition as healing.

Nutrition can help us to leverage the inflammatory response to physical or psychological stress to heal, repair and regenerate our bodies and brains so that we adapt to become fitter, stronger and more resilient.

Just think about lifting weights, having healthy food, resting - then getting stronger.

Or think about a challenging workday, then have a meal with loved ones in the evening, you sleep well, and your brain become more resilient, and you become more confident.

The path is stress > nutrition as healing > rest > positive adaptation.

Today, let’s dig into the nutrition as healing step. Here is how we might set up our days, to get healthy foods into our bodies and brains so that we can have the energy we need to perform, while getting the vitamins, minerals, polyphenols and flavonoids we need to heal, repair and adapt.

First thing in the morning

1.        Water

Proper hydration is essential for maintaining optimal blood volume and circulation, which directly impacts brain function and physical performance. When the body is dehydrated, even mildly, the efficiency of the Krebs cycle can be compromised. This leads to reduced production of ATP, resulting in lower energy levels and increased feelings of fatigue. Drinking water helps to maintain the necessary conditions for the Krebs cycle to function optimally, thereby supporting sustained energy levels throughout the day.

Start your day with a glass of water and continue to hydrate regularly. After intense workouts, consider rehydrating with coconut water or watermelon juice to replenish electrolytes and fluids​​.

2.        Coffee or Tea

Many people enjoy starting their day with coffee or tea. While caffeine can be a performance enhancer, today we are focusing on the anti-oxidant properties of the tea leaves and coffee beans.

Coffee is a major source of dietary antioxidants, containing over 1,000 bioactive compounds. The primary antioxidants in coffee include chlorogenic acids, melanoidins, and caffeic acid. These compounds help neutralize free radicals, which can cause cellular damage and inflammation.

Tea, especially green tea, is rich in polyphenols, particularly catechins like epigallocatechin gallate (EGCG). These compounds act as powerful antioxidants, helping to neutralize free radicals and reduce oxidative stress. Tea polyphenols have been shown to have anti-inflammatory properties, helping to reduce chronic inflammation in the body.

So, enjoy your morning tea or coffee, just lower the amount of cream and sugar!

Middle of the morning

 3.        Nuts and Seeds

Nuts and seeds are highly beneficial for both energy provision and reducing inflammation and oxidative stress. We recommend them as a great mid-morning snack to give you energy, balance your blood sugar levels and load your body with anti-inflammatory and antioxidant compounds.

Nuts and seeds contain significant amounts of monounsaturated and polyunsaturated fats, which are efficient sources of energy and help maintain stable blood sugar levels.

They are also packed with essential vitamins and minerals such as magnesium, vitamin E, and B vitamins, which play crucial roles in energy metabolism.

Nuts and seeds contain various bioactive compounds, including polyphenols, flavonoids, and phytosterols, which modulate inflammatory pathways and reduce the production of pro-inflammatory cytokines.

Right after lunch

4.        Dark Chocolate

The afternoon can be a time when people feel tired and have trouble concentrating. Dark chocolate is rich in calories, primarily from fats and carbohydrates, which provide a quick and sustained source of energy.

It also contains small amounts of caffeine and theobromine, which are stimulants that can enhance alertness and energy levels.

Dark chocolate contains several bioactive compounds, including flavonoids, polyphenols, and procyanidins, which have been shown to have anti-inflammatory effects.

The antioxidants in dark chocolate can improve vascular health by enhancing nitric oxide production, which helps in dilating blood vessels and improving blood flow.

So have a couple of pieces of dark chocolate (not the whole bar!) after lunch to spark energy, increase blood flow and heal and repair oxidative damage from stress 

Middle of the afternoon 

5.        Berries 

The afternoon snack can be a pitfall for people looking to get healthier and to perform at a high level throughout the day. Berries are not only delicious but also packed with nutrients that provide energy and help reduce inflammation and oxidative stress.

Berries contain natural sugars that provide a quick source of energy. The fiber content in berries helps to slow down the digestion of these sugars, leading to a more sustained energy release.

Berries are rich in essential vitamins and minerals, such as vitamin C, manganese, and folate, which play crucial roles in energy metabolism. Vitamin C, in particular, is important for the synthesis of carnitine, a molecule that helps transport fatty acids into the mitochondria for energy production.

Berries are rich in anthocyanins, the compounds responsible for their vibrant colors. These anthocyanins have potent anti-inflammatory effects.

Blueberries, blackberries, and raspberries are among the richest sources of antioxidants, including anthocyanins, ellagic acid, and resveratrol. These antioxidants help neutralize free radicals, reducing oxidative stress and preventing cellular damage.

Berries are a great mid-afternoon snack to get you through your day with more energy and better health.

Your evening meal

6.        Spices

In this article I’ve stayed away from making recommendations about breakfast, lunch and dinner because I want to leave lots of room for personal preference and different cultural styles of eating.

However, when it comes to dinner, one thing we can all benefit from are spices. Spices are not only used to enhance the flavor of food but also offer significant health benefits, particularly in reducing inflammation and oxidative stress. 

Curcumin (found in turmeric) blocks inflammatory cytokines and enzymes, particularly in two inflammatory pathways. It has been shown to reduce joint pain and swelling in several human trials. Turmeric is most effective when consumed with black pepper, which enhances its absorption.

Ginger blocks inflammation pathways in the body. Some studies have shown that ginger can reduce symptoms of osteoarthritis. Fresh ginger can be used in both sweet and savory dishes, and it can be boiled into tea for a soothing drink.  

Cinnamon has powerful antioxidant properties that help inhibit cell damage caused by free radicals, contributing to reduced inflammation. Cinnamon can be added to oatmeal, smoothies, and various baked goods for a cumulative anti-inflammatory effect.

Cayenne pepper contains capsaicin that has anti-inflammatory properties and have been used traditionally to aid digestion and reduce inflammation. Start with small amounts due to its heat and gradually increase as tolerated.

Cloves, oregano and rosemary can help reduce oxidative stress and have been used to treat inflammation.

Final Thoughts

Incorporating these nutrition tactics into your daily routine can significantly enhance your energy levels, reduce inflammation, and combat oxidative stress, especially during stressful times. 

By starting your day with proper hydration and antioxidant-rich beverages like coffee or tea, snacking on nutrient-dense nuts and seeds, indulging in dark chocolate, enjoying berries, and seasoning your meals with anti-inflammatory spices, you can create a powerful foundation for high performance and resilience.

I hope this helps give you some ideas that might work in your busy days!

That’s it for this week! Let me know your thoughts in the comments.

Yours for health, wellbeing & peak performance - Dr. Greg