We all strive for peak performance, whether it's in our careers, relationships, or athletic endeavours. But did you know that what we eat plays a significant role in our overall performance? Turns out, there's a lot we can learn from high-performance athletes.

In our latest UniMed Breakfast Series event, Conrad Goodhew, Crusaders’ Performance Dietician, delved into the fascinating relationship between food and performance. According to Conrad, "Your engine is actually your mind, and your mind drives the body." Optimal performance thrives on a holistic approach, addressing both mental and physical needs.

The mind-body connection: a two-way street

Our mental state significantly influences our physical performance, and vice versa. When we feel mentally sharp and energised, our physical capabilities are enhanced. On the other hand, poor mental health can significantly impact our physical performance, leading to fatigue, decreased motivation, and even injury. There is an important connection between mental and physical wellbeing that works as a two-way street. "It matters whether you're a high-performance person in the workplace or a high-performance athlete on the field."

“Everybody thinks your engine is your body, but, your engine is actually your mind. Your mind drives the body so if you get your mind right, the body will follow”. When we prioritise mental wellbeing, such as managing stress and ensuring adequate sleep, our bodies are better equipped to function and thrive.

It’s easy to miss the impact of stress and sleep

Stress response is a hidden drain

During stressful situations, our bodies activate the "fight-or-flight" response. This physiological response, while essential for survival in immediate danger, can have detrimental long-term effects. When chronically stressed, our bodies release hormones like cortisol, which can disrupt digestion, impair sleep, and suppress the immune system. "When you hold the accelerator down for a long time, the car is not designed to go like that," Conrad cautioned. Prolonged stress can wear down our bodies and hinder our ability to perform at our best.

Conrad further explained that "What happens to our intestines, to our gut, our stomach, they switch off...". This means that during the stress response, our bodies prioritise immediate survival over digestion. This can lead to digestive issues, nutrient deficiencies, and further make stress levels worse.

The importance of sleep is the fuel for the mind and body

Sleep is not merely a period of rest. It's a crucial time for the body to repair and regenerate. During sleep, our brains consolidate memories, process information, and produce hormones essential for growth and development. Sleep deprivation can significantly impair cognitive function, leading to difficulty concentrating, decreased alertness, and increased irritability.

Sleep consistency is also something to pay attention to. "Routine and regularity is really important. You can't actually bank or catch up on sleep”. Establishing a consistent sleep schedule can significantly improve sleep quality and overall wellbeing.

A practical approach to fuelling your mind

Conrad emphasised the importance of balanced meals with a focus on whole foods. He introduced a simple plate model:

• Quarter plate: Protein (palm-sized portion)
• Quarter plate: Carbohydrates
• Half plate: Fruits and vegetables

It’s also important to include protein in every meal. Here are examples of protein sources, including:

• Animal sources:
  • Meat, fish, chicken, eggs, dairy  
• Plant-based sources:
  • Beans, lentils, chickpeas, nuts, seeds, tofu  
• "Protein Carbs": which are foods that provide both protein and carbohydrates. Examples include:
  • Chickpeas, lentils, beans, quinoa

He also encouraged listeners to "make your lunch as good as dinner." Prioritise nutrient-dense meals throughout the day, rather than simply focusing on restricting calories. "I was brought up on a farm so a 300-400 gr Tomahawk steak is no challenge for me," Conrad quipped, humorously underscoring the significance of portion control. He suggested using the palm of your hand as a guide for protein intake: "Take away your thumb and how thick your hand is that's the meat portion that you need that's it in a plate."

Bridging the gap with snacking strategies

Many people need more than just three main meals to sustain them throughout the day. “For a lot of people including myself I need snacks that are a bit more substantial. You need a mini meal like a small wrap with some meat and veg or you could have cereal and yogurt for a snack. It's about not being afraid to do that”. If you can incorporate mini-meals or larger snacks between main meals, it will help maintain consistent energy levels and prevent overeating.

Stay hydrated

When it comes to hydration, Conrad supports a 'drink to thirst' approach. This means consuming fluids when you feel thirsty. It's also more effective to stay hydrated gradually throughout the day rather than consuming large amounts of water at once. This allows your body to absorb the fluids more efficiently.

Lifestyle factors beyond nutrition

Nutrition plays a vital role, but it’s important to consider other lifestyle factors that contribute to overall performance. Regular physical activity, stress management techniques such as meditation or mindfulness, and cultivating strong social connections are all essential components of a holistic approach to well-being.

Conclusion

By understanding the intricate relationship between food, stress, and sleep, we can optimise our performance in all areas of life. As Conrad emphasised, "it's about getting the right stuff in so the rest of it will come from there." By prioritising whole foods, managing stress, prioritising quality sleep, and incorporating regular physical activity, we can fuel our bodies and minds for optimal performance at work, at home and on the field.

This article is part of our ongoing series on workplace health and wellness. For more insights from industry experts, visit our blog or contact us to discuss how UniMed can support your organisation's wellbeing journey.