As someone who is passionate about peak nutrition and smashing your goals, I bet you are always on the lookout for strategies that promise better results. However, in the quest for optimal performance, it’s easy to overlook the fact that many of these so-called "performance enhancers" are ultra-processed and packed with ingredients we would typically avoid if the packaging didn’t promise awesome things. These additives and artificial ingredients can do more harm than good, leading to inflammation, digestive issues, imbalance your gut microbiome, and energy crashes.
Whole Food Alternatives for Peak Performance
Whole foods are the best! There’s a certain magic - some might call it science - in the whole food matrix that simply cannot be replicated by isolating specific nutrients. I’m referring to the symbiotic effect of the biochemical content of a food that benefits the body in unique ways. By isolating protein, for example, you miss out on so much more. Here are some whole food swaps to reduce your ultra-processed food intake without sacrificing your fitness goals. They will be more nutritious and save you some money too.
Swap Protein Powders with Whole Food Protein
Protein powders have moved beyond the realm of bodybuilders and become a convenient protein boost for so many of us. However, the protein often comes with a side of sweeteners, thickeners, vegetable oils and fats. This ultra-processed food can be easily replaced with minimally processed whole food alternatives such as chicken breast, nuts, or eggs. For instance, a 25g serving of protein powder is equivalent to just over 80g of chicken breast, 100g of wild salmon, or 4 hard-boiled eggs. These options provide essential nutrients as well as your protein.
Ditch the Energy Bars for Whole Food Bars
Instead of reaching for processed energy bars, opt for whole food bars made with nuts, seeds, and dried fruits. These provide natural energy, healthy fats, some protein, and so many vitamins, minerals, and phytonutrients - without the additives. If you have time, try making your own, like these Cranberry Energy Bars. If not, simply grab a handful of mixed nuts and dried fruit for a super quick and nutritious snack.
Replace Sports Drinks with Homemade Electrolyte Drinks
Commercial sports drinks often contain ingredients that make me wince. Fortunately, it’s incredibly easy to make your own DIY sports drink that will really rehydrate your cells. This recipe for Lemon Electrolyte Drink is so simple it doesn’t feel worthy of being called a recipe, but it offers science-based electrolyte concentrations and literally takes minutes.
Choose Fresh Fruits over Packaged Fruit Snacks
Fresh fruits like bananas, apples, and berries are perfect for quick energy and come complete with fibre, vitamins, minerals, and phytonutrients. They are a far better choice than packaged fruit snacks, which often contain added sugars and preservatives.
Go for Natural Nut Butters over Processed Spreads
Peanut butter has long been a favourite among endurance athletes, but with its less-than-optimal fat profile (high in omega-6) and often lengthy list of unnecessary ingredients (like palm oil and sugar), it’s a good idea to mix things up with different nut butters. Choose natural nut butters that contain just the nuts and perhaps a bit of salt. Variants such as almond, cashew, or mixed nut butters can provide a richer nutrient profile and healthier fats. In fact, it is so easy to make your own as you can see in the recipe for Homemade Walnut Butter. Your gut microbiome will love the variety!
These simple whole food swaps will give your nutrient intake a boost, reduce your intake of harmful additives, and power your body with the quality nutrients it needs to perform at its best at your next fitness event, or for life in general. The closer you can get to whole foods, the better your overall health and performance will be.
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