Summary:

In this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes discuss the importance of a food-first approach to performance nutrition with guest Lisa Middleton, a seasoned sports dietitian. They explore the benefits of obtaining nutrients from whole foods before considering supplements, emphasising planning and consistency in dietary habits. The conversation also touches on the roles of supplements like creatine and vitamin D, as well as the significance of personalised nutrition strategies for athletes.

Takeaways:

• Prioritise whole foods for nutrients before supplements.

• Supplements offer marginal gains compared to food and training.

• Most athletes don't need supplements if diet is adequate.

• Only a few supplements have strong evidence of benefits.

• Medical supplements should be evidence-driven.

• Food-first is a risk management strategy for athletes.

• Plan meals to ensure nutritional needs are met.

• Creatine and vitamin D may require supplementation in specific cases.

• Personalised nutrition strategies enhance performance.

• Consistency in diet beats perfection.

Chapters:

• 00:00:00 Introduction to Food-First Nutrition

• 00:00:00 The Role of Supplements

• 00:00:00 Planning and Consistency in Diet

• 00:00:00 Personalised Nutrition Strategies

• 00:00:01 Conclusion and Key Takeaways

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