"Fueling Success: A Journey Through Sports Nutrition, and a Personal Transformation"

TL;DR: Overcoming weight issues and sugar addiction. I developed a tailored food plan and macronutrient tracker with a sports nutritionist, emphasising portion control and correct food ratios. I used the ZOE system and continuous glucose monitor to identify problem foods. Following a strict food ratio and intermittent fasting, then increased calories and nutrition on recovery days- result: Shedding 12kg improved muscle-to-fat ratio, boosting performance, especially in endurance events. I still crave sugar; the struggle is real.

In sports, achieving peak performance is not just about talent and training; it is also about what you fuel your body with and how you recover from intense workouts. Knocking on 50, a body composition suited to darts, and only being a recent convert to exercise and competing in amateur sports, I've experienced first hand the profound impact that nutrition and recovery strategies can have on performance and overall wellbeing. But my journey to understanding the importance of these elements wasn't just about optimising athletic performance - it was also deeply intertwined with my personal struggle with weight loss.

For years, I battled with my weight, I'd try countless diets and exercise routines in a desperate attempt to shed pounds and improve my health. With more free time and less travel, I started to exercise and the slow process of shedding unnecessary weight. Despite my efforts, I found myself stuck in a cycle of frustration and disappointment, unable to achieve the results I desired. It wasn't until I began to educate myself about sports nutrition and recovery that I finally started to see real progress.

My nutrition investigations led me to Sherry (@munchies_and_macros), a Masters Athletes' Nutrition Coach and accomplished athlete herself. We had a few interactive video sessions and I read some material and watched a few videos she sent me. Based on my training program Sherry put together a nutrition plan for an average week, with guidance based on the intensity of the training day.

In August 2023, I weighed around 96 kg and had a hectic training schedule designed by Paul (@sellarselite) for endurance events.

The diet plan allowed me to ensure I had the right split of carbohydrates, proteins, and vegetables is crucial for sports nutrition for several reasons:

·       Energy Source: Carbohydrates are the body's primary energy source, especially during exercise. They provide quick energy to fuel workouts and replenish glycogen stores in muscles.

·       Muscle Repair and Growth: Proteins are essential for repairing and building muscle tissue, which is vital for athletes to recover from intense workouts and improve performance.

·       Nutrient Density: Vegetables are rich in essential vitamins, minerals, and antioxidants, which support overall health and aid in recovery by reducing inflammation and oxidative stress caused by exercise.

·       Sustained Energy: A combination of carbohydrates, proteins, and vegetables helps provide a steady release of energy, preventing energy crashes and ensuring endurance during prolonged exercise sessions.

·       Hydration and Electrolyte Balance: Many vegetables, such as leafy greens and cucumbers, have high water content, aiding in hydration. Additionally, certain vegetables like potatoes and spinach are good sources of electrolytes like potassium, which is important for muscle function and hydration regulation.

To ensure I was taking on the right amounts, I started using a food-tracking App called Chronometer.

Using a macronutrient tracker is important for weight loss but requires an obsessive level of detail. Some foods are easy to scan with a barcode, but loose food needs to be weighed or estimated. Either way, monitoring carbohydrates, proteins, and fats is crucial in monitoring your body and metabolism, energy levels, and overall health. It helped me better understand my eating habits, ensured I got the right balance of nutrients for my workouts, and managed my calorie and protein intake more effectively.

The weight started to reduce a few weeks after following the nutrition plan, but the major gains came after I monitored how different foods affected my glucose levels. This is where the ZOE programme played a pivotal role.

The ZOE program typically involves:

1. Personalised Testing: Participants consume standardised meals while wearing continuous glucose monitors (CGMs) to track someone's glucose responses over time. This data is then analysed to identify individualised dietary responses and patterns.

2. Gut and Fat Response Analysis: The ZOE Gut health test tells you what kinds of bugs you have in there, how many types you've got and whether they are helpful or harmful. The blood test looks at how well your body deals with fat.

3. Glucose Analysis: ZOE uses the CGM to provide insights into how specific foods affect glucose levels for each participant. This information helps users understand which foods may be beneficial or detrimental to their metabolic health.

Based on the analysis of the glucose responses, gut test, and fat response, the ZOE app offers personalised dietary recommendations tailored to everyone's unique metabolic profile. I could then feed these into my meal planning and ratio targets.

Overall, the Gut text and food score helped me identify which foods impact my metabolism, energy levels and wellbeing.

The journey continues but so far, the results have been excellent. I've dropped from 95 kg (August 2023) to around 82 kg (April 2024) with no muscle loss. Importantly my visceral fat has improved significantly too.

I've used Thriva in the past to check key health markers, especially liver, kidney, thyroid, and the various types of cholesterol. My next blood test is due soon, so I look forward to seeing how this healthier me has affected these biomarkers.

The weight loss I've achieved has not only enhanced my performance but also helped in reducing the risk of injury.

Since eliminating simple carbs and refined sugar from my diet, I've noticed an improvement in managing food cravings and mood swings. However, despite these positive changes, I still find myself longing for sugar. While I'm uncertain how much longer I can sustain the meticulous tracking of my nutrition, the undeniable benefits I continue to experience serve as a compelling reason to maintain this program.

Acknowledging that my success isn't attributed to a single factor alone is essential. Rather, it's the result of a combined approach and the invaluable coaching I've received from Paul.

This holistic strategy has proven highly effective, but the real challenge lies in avoiding a regression into old habits. Weight can easily return, sometimes at a faster rate than it was lost, if we fail to internalise the lessons learned and remain committed to this healthier lifestyle.