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obstaclemudrunner.co.uk
ForEliteAtheletes toFunRunners
Food for Thought
Jennie Gough
jenniegough.com
In the world of OCR, your state of mind is critical...
It affects your performance, your motivation to train,
your ability to be able to push yourself to your limits
on race day and is often the difference between the
good and the best.
The link between food and mood is vastly underrated
and, quite simply, what you eat can directly affect how
you think and the way you feel. Here are seven ways
to use food to boost your brain power and increase
your mental resilience:
1. Don’t Skip Meals
One of the most important things you want to do is eat
regularly. Skipping meals or not eating enough can
upset blood sugar levels, which then adversely affects
your mood and ability to think clearly.
Fuelling your brain with foods that release energy
slowly keeps your blood sugar levels steady for longer,
particularly from complex carbohydrates (e.g. oats,
wholegrains, beans and legumes) and low glycaemic
foods such as vegetables, proteins and healthy fats.
2. Eat Essential Fats
Your brain is made up of approximately 60% fat,
so consuming healthy fats in the form of omega 3
and omega 6 is super important for optimal mental
function. These essential fatty acids (so called
because they can only be obtained through what we
eat) have been linked to preventing degenerative brain
conditions and eating omega rich foods is crucial to
the generation and maintenance of cell membranes.
To up your intake of omega-3 and 6 fatty acids eat
more nuts, seeds, olive oil and oily fish (salmon,
mackerel, sardines, trout and fresh tuna) or take a
good quality fish oil supplement.
3. Boost Your Mental Messengers
Proteins, and the amino acids they are made from,
are the building blocks of growth, development and
neurotransmitter function which influence how you
feel and behave.
The food you eat gives your body the nutrients it
needs to produce mood-altering hormones such as
norepinephrine, dopamine and serotonin.
Tryptophan for example is an amino acid that,
when broken down in the body, results in increased
serotonin which is understood to influence and
regulate mood. Tryptophan is found in bananas,
turkey, walnuts, eggs, avocado’s, cheese, brown rice,
chicken, fish and sunflower seeds.
4. Choose Your Carbs Carefully
Although the brain only makes up about 2% of our
body weight it uses up approximately 20% of our
body’s resources. Most of the energy needed to fuel
the brain comes from carbohydrates that our body
digests into glucose. By choosing foods with a low
glycaemic load (such as oats, legumes and beans)
you get a slower release of energy giving you a more
stable mood, better focus and consistent energy.
5. Ditch The Junk
Refined or processed carbohydrates and sugary
foods usually have a high glycaemic load which
cause your blood sugars to increase quickly and
then drop suddenly causing a dip in energy and
mood. Junk foods have very little nutritional value
and can drain your brain leaving you feeling tired,
lethargic and unmotivated.
6. Pack In The Micronutrients
Antioxidants and micronutrients in fruit and veg
stimulate our brain to fight off free radicals that
destroy brain cells thus enabling your brain to
function better for longer periods of time. Iron,
copper, zinc and sodium are also important trace
minerals for optimal brain function.
If you’re feeling depressed, stressed or lacking
energy then you may be low in certain B-vitamins,
such as B6, B12 and folate, in which case up your
intake of foods that are rich in B-vitamins including
wholegrains, fish, meat, eggs, green leafy vegetables,
sweet potatoes, beans, lentils and peas.
7. Keep hydrated
Dehydration can cause lethargy, headaches and
negatively affect mood and focus so don’t forget to
drink water (including tap water, fizzy water or herbal
teas). Aim for at least 2 litres per day, and more if
you’re very active or are training in warm weather.
IN SUMMARY
Your food choices have
the most profound effect
on the performance of the
most powerful organ in your
body, and the way in which
food influences the mind
is a complex process that
requires a combination and
range of nutrients.
In short, a balanced diet
= a balanced mind. So if
you’re looking for effective
ways to manage your stress
levels, reduce anxiety and
beat the blues then don’t
underestimate the power of
what’s on your plate.
can you push your limits
HEALTH & NUTRITION
