Personalised Sports Nutrition.
Backed up by evidence and built with science.
Personalised sports nutrition refers to an evidence and scientifically based nutritional advice that is tailored to the specific needs of an athlete aimed at optimizing his/her athletic performance. This approach goes hand in hand with periodised nutrition, for which the nutritional advice is not only specific to the athlete, but also to the training regime and goals of the time of the season.
Tested in 6+ years of personal experience in the sports and nutrition world, the combination of these two blocks has provided me the most consistent and predictable results with athletes worldwide of any discipline, ranging from elite bmx racing to professional football and the crossfit games.
Whether it is to achieve overall health or enhance sports performance, the advices I preach are always based on three unconditional pillars, and they are:
– Conscious eating behaviour;
– Critical thinking of scientific evidence;
– Understanding of your body response to the foods you eat.
The structure of my approach, whether it is online or in person, is divided into 3 fixed steps complemented by either video calls or face to face meetings (depending on where I am located).
Step 1: Preliminary assessment
Mostly working as an online freelance consultant, I decided to partner up with HelloWorks and reimagine the way nutrition consulting is. Therefore, the first step comprise a custom-made electronic questionnaire fillable with any device from anywhere in the world, that is administered to you to learn more about:
1) The Goals: winning, personal bests, optimal performance, making it to the finish line, losing weight, overall health, gaining muscle;
2) The Event: durations of exercise, the intensity of exercise, sport, playing position in team sports, discipline, activity, race, training regimes;
3) The Individual: genetics, body mass, fitness level, sweat rate, metabolism, dietary preferences, and intolerances;
4) The Environment (of competition): weather, altitude.
Step 2: Individual practical recommendations
The answers and data generated from the preliminary assessment will be used to both provide you individual specific recommendations as well as to build your custom-made nutrition plan.
Such advices come in the form of simple straight-forward instructions in regards to e.g.: – optimizing recovery and training adaptations;
– preventing and/or delaying fatigue;
– timing and quantity of food intake;
– optimum hydration strategies;
– competition day preparation;
– periodized nutrition and much more..
Step 3: Custom-made nutrition plan
“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” (Hippocrates 460 BC – circa 370 BC).
During my academic years I was lucky enough to being mentored by Alexandr Parlesak PhD on the use of linear programming in optimizing nutrition plans under (almost) any possible variable or constraint. Even though its first applications were on public health nutrition, this to me was an eye opening experience and since then, I have been adapting it to the world of sports nutrition for the most cutting edge results.
In practical terms, the linear programming model allows me to optimize and personalise your nutrition plan according to the most specific variables such as:
– Recommended Energy Intake (REI);
– Acceptable Macronutrient Distribution Range (AMDR);
– Recommended Nutrient Intake (RNI);
– Nutrient loss in foods due to cooking;
– Individual anthropometrics;
– Dietary preferences;
– Dietary and single food restrictions;
– C02 gas emissions of the foods you buy;
– Daily/weekly available budget.
The custom-made nutrition plan, that will be generated as explained above, must not be intended as a strict dietary regime, but on the contrary as a sample plan to start from.
As human beings in a 21st century society we want food that is easy and quick to prepare, tasty and nutritious for our own needs as well as ethically sound for our own beliefs. Therefore sticking to a specific “by weight” nutrition plan or a dieting regime, does not provide a practical long term solution, but instead a harmful situation in which when the competition is over, weight is most often gained back (sometimes even more), muscle mass might decrease and overall physical and meantal health is compromised until a new objective is set.
It is for these reasons that applying a conscious eating behavior and listening to your body is far more important than counting calories or weighing your food daily.