In regards to athletics, if you feel well, you're more likely to excel in practice and on your performance stage. Below I've shared a few of the vital nutrients that can positively impact our mood:

1. Complex Carbohydrates: our primary energy source; produces a sense of calmness
2. Omega-3 Fatty Acids: key players in overall health and brain functioning; reduce inflammation/oxidative stress improving brain signaling to the rest of the body
3. Vitamin C: immune supporter; antioxidant properties boot energy levels and can minimize mood changes
4. Vitamin D: vital role in bone health, immunity and mood; shown to ease depressive symptoms
5. Calcium: vital role in bone health and mood; shown to reduce anxiety-like symptoms, irritability and improve sleep
6. Iron: vital role in carrying oxygenated blood throughout the body; fights off fatigue, irritability and mood swings

Notice how the nutrients above are also key players in accelerating recovery between practices/games and injury as well as preventing future injury! Leading a well balanced nutritious lifestyle is so important in many regards!

Healthy Regards, 
Jessica G. Anderson, MS, RD, LD, ACSM EP-C
​#FuelForTheGOLD

Regarding athletic performance, a nutrient-dense performance plate (whole grains, fruits and veggies) supports the overall function of the gut, including the production of energy from non-carbohydrate sources (fats and proteins) during prolonged and/or intense exercise - when our immediate fuel stores have been depleted. Supporting previous evidence-based findings associated with injury prevention and recovery, a nutrient-rich performance plate can decrease risk for injury and accelerate an athlete's recovery.

So when all is said and done, a nutrient-dense performance plate goes beyond the scope of what is seen. Consider the how a well-balanced and nutrient-dense lifestyle can impact your overall sport performance and health! 

Healthy Regards,
Jessica G. Anderson, MS, RD, LD, ACSM EP-C

​#FuelForTheGOLD #FuelForTheGUT 
​
Source: Crosier, M., PhD, RD. (2019). Exercise and the human gut microbiome [PDF]. 

Nutrition Facts: 279 calories, 16g carbs, 8g fiber, 11g fat, 34g protein, 472mg sodium, 1g sugar
%Daily Values: Calcium 69.4%, Potassium 670.9%, Iron 45.8%, Vitamin A 210.9%, 51.2% Vitamin C

Nutrition is not a “one-size-fits-all” solution. Unfortunately, the media and non-credible sources attempt to tell us otherwise - skewing public knowledge regarding nutrition.

As mentioned previously, fad diets and “cheat” meals carries a negative connotation - the idea that one must deprive and restrict foods in order to be healthy. And when that happens, disordered thoughts and nutritional behaviors can occur.

Just as we care for our relationships with others, we must nurture our relationship with food. Food is our friend!


The idea of restricting or depriving oneself a certain meal/treat can actually harm one's relationship with food and it can even cause one to consume excessive calories while the ongoing craving(s) continue to be dissatisfied.

Instead, nurture your body by making it an experience: color your plate with foods, keep trying new foods and have FUN with eating! And if you’re really longing for that piece of cake, enjoy it and NEVER feel guilty. I always encourage my athletes to follow the 80-20 rule during the off season and the 90-10 rule while in-season - eating a sound performance plate 80% to 90% of the time while treating themselves 10% to 20% of the time. :) 

A well balanced life should be one that is both ENJOYABLE and SUSTAINABLE. Even for my athletes, never deprive yourself of living life. Moderation is key. :) 

Appreciate food. Appreciate your body. Appreciate yourself.

Healthy Regards,
Jessica G. Anderson, MS, RD, LD, ACSM EP-C