Diet is the key to optimal performance! I share my experiences about nutrition, energy and balance on the road to the World Championships - find out how you can optimize your own diet!
Diet – The key to staying fresh, healthy and energetic for the World Cup
In my preparations for the World Championships, diet is just as crucial as training. For me, it’s not just about filling my stomach, but about giving my body the right fuel to perform at its best, recover effectively, and maintain both physical and mental health. As a 58-year-old who is now trying out for the World Championships, I have found that it works best for my body to eat three main meals a day – this gives me stable energy and balanced blood sugar.
I believe in variety and choose unprocessed, natural foods.
I eat a little bit of everything, but limit fast, processed carbohydrates in favor of more protein-rich options.
Here are some examples of what I prefer:
- Protein sources: Chicken fillet, turkey, fish (such as salmon and cod) and eggs.
- Carbohydrate choices: Whole grain products such as oatmeal, quinoa and bulgur – in moderate amounts.
- Natural choices: Fresh vegetables, nuts, fruits and berries.
What does a balanced diet mean to you, and how do you adapt it to your lifestyle?
Energy and blood sugar
To keep my energy levels stable, I balance my intake of slow-release carbohydrates and protein. This prevents the sudden energy swings that can lead to sugar cravings. A light snack before an intense session – such as a whole grain snack with a protein source – is an important part of my routine.
To keep my energy levels stable, I balance my intake of slow-release carbohydrates and protein. This prevents the sudden energy swings that can lead to sugar cravings. A light snack before an intense session – such as a whole grain snack with a protein source – is an important part of my routine.
How do you keep your energy levels stable throughout the day?
Reduced sweet cravings and natural flavors
Sugar cravings are my biggest challenge, and I actively work to curb them. Lowering my sugar intake helps me concentrate better and recover faster. Instead of sugary snacks, I choose natural alternatives like fresh fruit, nuts, and dark chocolate with a high cocoa content.
Sweet spices like cinnamon also help to satisfy my sweet tooth naturally. Sugar cravings are my biggest challenge, and I actively work to curb them. Lowering my sugar intake helps me concentrate better and recover faster. Instead of sugary snacks, I choose natural alternatives like fresh fruit, nuts, and dark chocolate with a high cocoa content. Sweet spices like cinnamon also help to satisfy my sweet tooth naturally.
What healthy alternatives do you use to curb your sweet tooth?
Water – The fuel for the body
I have discovered that a simple yet powerful tool in the fight against sugar cravings is to drink plenty of water. Staying hydrated is essential for both overall health and to reduce cravings. When the body is well hydrated, it can help curb feelings of hunger and sugar cravings, as well as support all of the body’s functions. That’s why I make sure to drink plenty of water throughout the day, in addition to natural beverages.
Are you drinking enough water daily? How does it affect you?
Natural drinks
I choose drinks like freshly squeezed orange juice and lime with ginger boiled in water – choices that provide a refreshing taste and a good dose of vitamins without added sugar. At the same time, water is my daily companion, helping me keep my sweet tooth at bay and my body in optimal shape.
Do you have a favorite drink?
Nutrients for body and joints
Intense training places great demands on the body, so I make sure my diet includes important nutrients:
- Vitamin D and calcium: For strong bones and muscles.
- Omega-3 fatty acids: To reduce inflammation and support joint health.
- Collagen, magnesium and zinc: To maintain connective tissue, prevent cramps and support the immune system.
I get these nutrients through a varied diet with natural and unprocessed ingredients – which gives me the necessary support for both recovery and injury prevention.
What nutrients do you focus on in your diet?
Practical tips from my everyday life
Based on my experiences, I have found that:
- Three main meals a day give me the energy I need.
- Planning and meal prepping are key to keeping your diet plan intact, even on busy days.
- Personalisation: After an intense workout, a protein-rich smoothie is an ideal recovery meal.
These strategies have made a huge difference to both my training performance and my daily well-being.
Diet as a lifestyle
For me, a healthy diet is a lasting lifestyle and an investment in both health and quality of life. By prioritizing natural, nutritious foods, limiting processed carbohydrates, and drinking plenty of water, I give my body the best conditions to perform – both on the dance floor and in everyday life.
How do you integrate healthy habits into your daily routine?
Important to add
Everything I write here is based on my personal experiences and what works for me. I am not a nutritionist, but I am happy to share what I have learned and experienced on my journey towards a healthier and more energetic life.
The most important thing is to find what works for YOU!
I hope my experiences and tips can inspire you to reflect on your own dietary choices. What adjustments do you think could make your own everyday life even better? Good luck – both with the competition and with a healthy lifestyle!
