Nutrition

adidas on Nutrition – Fuel to Feel

When it comes to eating right, experts often use the phrase “listen to your body.” If you’re hungry, eat. If you’re just bored, don’t. But, truly understanding your body – and determining what it really needs when you crave a pint of ice cream – is not always easy. It takes patience, practice, and learning from mistakes made. That’s why adidas created these nutrition principles to help guide you in making intelligent food choices that will benefit your performance in the gym – and also in life.

  1. KNOW YOUR FOOD

The Principles: Purer is better and choose sustainably

adidas on Nutrition - Fuel to Feel

Before you make any meal or snack decision – what’s for breakfast, what you’ll eat before a workout – ask yourself: “Where did this food come from?” Eating locally and seasonally when possible will help to reduce environmental impact and can be healthier for you to boot. Explore a farmer’s market or challenge yourself to grow veggies in your own garden. Learn to create your own sauces and dressings. Shop the perimeter of the grocery store where the whole foods are located and avoid processed items. The bottom line: keep food simple, fresh, and pure.

  1. THEN, MAKE IT PERSONAL

The Principles: Make It About You and Find Your Balance

adidas on Nutrition - Fuel to Feel

Individualizing your approach to food is key. What works for your friend, your coworker, or your partner might not work for you. Exactly what, when, and how you eat will depend on your own biology, your likes and dislikes, your activity level, and your personal goals. Start paying attention not only to how food tastes, but how it makes you feel. You can even try keeping a journal initially until it becomes second nature. Make note of the eats that make you feel energized and strong versus those that leave you feeling not-so-great…

  1. FOCUS ON MACRONUTRIENTS.

The Principles: Protein Renews, Good Fats Protect, and Complex Keeps you Going

adidas on Nutrition - Fuel to Feel

To ensure you have a balanced eating plan, aim for about 40 percent of your daily calories from colorful carbohydrates, 30 percent from protein, and 30 percent from fat. (Depending on how much you work out – more activity requires more carbs for instance – and other factors you learn from food journaling, you can adjust these numbers.)

When it comes to carbs, go for complex ones like whole grains, seeds, and starchy veggies (hello, sweet potato!), which require slower digestion, giving you a longer-lasting boost in energy. Then, rather than cramming all your protein in at one sitting, aim to get a variety of plant and animal proteins with every meal and snack. Protein ensures growth, regeneration, and development in every cell of your body. It also keeps you happy, satisfied, and stabilizes your energy levels. Finally, quality fats, such as omega-3s (and, um, avocado!), can reduce inflammation and keep your brain focused and your mind sharp.

  1. BUT, DON’T DISCOUNT MICRONUTRIENTS!

The Principles: Colorful is Powerful, Feed your Gut, Hydrate Right

Outside of ensuring you get the right ratio of carbs, protein, and fat, don’t minimize the importance of micronutrients like phytochemicals and antioxidants. Eat plenty of  bright, deeply-colored fruits and veggies – try to get at least three different colors on your plate at each meal. Then, to help you digest and absorb those micronutrients, look to probiotics, found in foods like yogurt, kombucha, and tempeh.

Finally, it may seem boring, but plain old water transports all those nutrients to your organs (in addition to helping to transport waste out of your body and regulate your body temp). Even a slight decrease in hydration can cause a change in your energy, mood, and productivity. Take a reusable water bottle with you wherever you go and aim to drink at least half your bodyweight in ounces each day.