5 Food tips for athletes going into lockdowns

6 weeks into 2021, and it feels like we’re taking 3 steps forward and 5 steps back in moving closer to pre-COVID normalcy… or a new normal.

Many athletes across the world are frustrated with planning events and races, only to have them pulled from you on the home stretch. And whilst I have had my fair share of disappointment, I know I am very lucky considering other parts of our country in Australia and across the world. I’ve been working with athletes over the past year across the globe — from London Lockdowns to Melbourne self-isolation to 14-day quarantines. So, I wanted to share some learnings and tips that I’ve gathered from working with such a resilient and determined bunch of athletes for staying on track with your sporting and nutrition goals.

1. Use the opportunity to refuel

If your training reduces or your goals change during lockdown (or because of event cancellations), use it as an opportunity to refuel and refocus with food so that you can look after your body. This is particularly helpful if you’ve been through a tough block of training in the gym or endurance training like swimming, marathon training or long-distance triathlon, when often you’re constantly running on a pretty low fuel tank.

You don’t need to restrict your food, but rather eat for recovery. For most athletes, sticking to a routine of regular eating is helpful. You may naturally reduce your overall intake by not eating the food you normally would around training if you were; but if you need to alter portions slightly while keeping up the nutrients, the plate model is a handy tool.

Start by adding more veggies, salad or fruit to meals and dropping the protein and carbohydrates slightly. So, it’s half full of colour, and a quarter each of protein and carbohydrates.

2. Focus on enjoyment!

Lockdowns and isolations can be stressful, so reducing stress where we can is helpful. You might find that you have the capacity to reduce stress around food. Use the time to enjoy your food and find a balance between foods that nourish the body and those that nourish your soul. Restricting foods that you may feel aren’t as nourishing can lead to over-eating later down the track, so taking an 80/20 approach may be helpful for you.

Also, if you’re not seeing much sun, aim to eat plenty of nuts, seeds, some milk, cheese, yoghurts; and if you eat them, eggs, oily fish and meats. This will give your body a good dose of omega 3 fatty acids and vitamin D (which we get most from the sun), which will support good mood, hormones and strong bones.

3. Fuel for the training (if you’re increasing at your home gym or wind trainer)

Whether it’s in the living room, home gym, or outside during your allowance, if you find yourself increasing your training, make sure you fuel for each session. This strategy is helpful for maintaining your energy levels and needs, whilst also getting the most out of each session.

• Eat carbohydrate rich snack before training (over 30 minutes)
• Eat quality protein after and regularly throughout the day
• If you’re exercising for more than 45 minutes, make sure you hydrate often with water
• Anything over 90 minutes or so: take in some carbohydrates during like sports drinks, sandwich bites, gels or energy bars

4. Try delivery services or frozen meals

Another way to reduce your mental load and stress around food is to keep frozen meals, fruits and vegetables handy. Meal delivery services are also a good idea, and there are many options these days (even catering for dietary preferences).

If you have time to cook, but not to shop — try produce delivery services which plan your meals and provide recipes and their ingredients. If you have limited time to cook, try buying frozen meals from the supermarket or look at your meal delivery service options in your area.

5. Set small goals around things you can control (e.g. cook a new recipe each week; increase my energy for work)

You’re not alone if you’re finding it challenging to stay motivated and on track during these times. What we find helps people become more successful in reaching goals, is setting them around things they actually have control over. So, instead of setting a goal around reaching a certain weight or completing an event in a particular time, think about what you actually have control over. For example, recovering well after training, eating vegetables 5 times a day, or running 3 times a week.

Stay well. Stay safe. Hang in there,

Christie