When you imagine an Olympic training regimen, our athletes may be overlooking one critical component: diet. For many of the athletes at Rio this year, what they’re putting into their body is just as important as what they’re doing with their bodies. Although every athlete’s diet varies tremendously, eating right is a huge part of success, no matter what event you’re competing in. Fiji’s rugby team cannot rely solely on their genetically perfect physiques to participate at international level; eating the right foods during training and competition plays an enormous role in priming the body for optimal performance.
So long as there have been Olympic Games, those involved have recognised the connection between diet and athletic performance. In the classical world it was understood that physical, mental and spiritual health were interlinked, so diet played an important part in the training regimes of athletes. Sportsmen competing during the ancient games were supposedly advised by Greek physician Hippocrates to “get drunk once or twice” if they were suffering from sore muscles. Dried figs, soft cheese, wheat, and meat were felt to enhance performance, while cold water, wine and desserts were understood to limit performance and so were prohibited.
However, although the connection between diet and sporting performance was recognised from an early time, it was not until the development of nutritional science in the late nineteenth and early twentieth centuries that there was an understanding of the roles different nutrients played in shaping the body and its performance.
Given the importance of diet for the contemporary athlete, the relative newness and lack of understanding of nutritional science for many of our Fiji Olympic team is not surprising. Sports nutrition is the study and application of nutrition and diet in relation to athletic performance. It attempts to enhance the performance of athletes, relative to the sport, physique and gender, by understanding the role and balance of different fluids and foods in the diet.
At the time of the Olympian revival in 1886, nutritional science was still embryonic and understanding about the role of food in determining health and fitness was limited. Little was understood about the role of vitamins and minerals in maintaining a healthy diet and malnutrition in the general population back then, with less attention given to nutritional value and a balanced diet. Ideas about diet and health tended to be culturally specific and determined, in large part, by the availability and abundance of particular foods and drinks.
It was not until the 1930s and 1940s that scientists started to make links between diet and athletic performance in relation to proteins and carbohydrates. In the 1930s Scandinavian scientists started to investigate the role of carbohydrates in endurance performance but it was not until the 1960s that further research carried out in Sweden established carbohydrates as necessary for improved performance. This research led to the development of a sports drink invented by researchers at Florida University seeking to improve the performance of the university football team the ‘Gators’. Eventually sold under the brand name ‘Gatorade’, this glucose and sucrose based drink was the first in what is now a multi-million dollar sports drinks industry which connects the aspirations and desires of ordinary consumers and non-elite athletes with the performances of professional athletes through dietary association.
The connection between diet, performance and health at the Olympics concerns not only the bodies of the elite athletic few, but is bound up with challenges facing the body of the nation, and none more so than the South Pacific island countries.
A drastic change in diet and lifestyle for Pacific Islanders to include more processed foods has seen alarming increases in non-communicable diseases including diabetes, obesity and heart disease. One in three Fijians have developed type 2 diabetes and the primary cause of death is heart disease, but it wasn’t always like this. As one of the oldest living native civilizations on the planet, Fijians of Polynesian, Melanesian and Micronesian heritage are even more susceptible to changes in diet than their European counterparts. And the reason is quite simple. The purity of ancient DNA in native Fijians, coupled with their ancestral diet of fresh medicinal foods high in fish, complex carbohydrates and coconut, struggles to deal with highly processed and chemically-laced foods. It’s like putting diesel fuel into a car designed only for unleaded fuel; the car will seemingly run OK for a very short time but will eventually develop engine problems. The Fijian ancestral diet sustained the ancestors for thousands of years and was adapted to provide energy for endurance in wars and included many of the medicinal foods to fight and prevent disease.
Embracing the key tenets of the warrior diet to match the physical demands of modern sport may just be the key to Fiji’s success in August.
The obvious benefits of including more fresh and medicinal foods from our ancestral diet are not only physical, but will also play an important role in mental and gastrointestinal health.
In the lead up to the Rio games, this column will discuss in more detail the specific diets for each of our sports as we speak with the coaches and sports dietitians and learn the foods to include and exclude for our athletes.
For the rest of us mere mortals and armchair supporters, we may just learn a thing or two to improve our daily diet for better health at home.
Spicy lentil & chickpea soup (for iron)
Iron is an essential nutrient, which means the body needs to obtain it from the outside, from your diet. If not enough iron is consumed it can cause iron deficiency anaemia to develop. Anemia is a condition that impairs the body’s ability to transport oxygen. Considering that dietary iron recommendations are 1.3 to 1.7 times higher for athletes than non-athletes and 1.8 times higher for vegetarians than meat eaters, you can see how if your diet was not spot on, or if you were unaware of the symptoms, just how debilitating this could become. It is important to note that iron deficiency is an especially common problem for women and adolescent athletes. Ideal foods include liver, fish, dark green leafy greens and plenty of pulses like lentils and chickpeas. There are also foods that restrict the absorption of iron-rich foods that should be avoided during training and include coffee, tea with tea leaves, soy sauce, milk, mango skin and even the Fijian fascination with Chinese lollies.
Serves 4 Prep time: 5 min Cooking time: 30 min
2 teaspoons cumin seeds
1 large pinch chilli flakes
1 tablespoon extra virgin olive or coconut oil
1 red onion, chopped fine
850ml vegetable stock or coconut water (bu)
140g split lentils (dhal), rinsed and drained
400 gram tin tomatoes, whole or chopped
½ bunch Fijian moca spinach, washed and chopped
200g chickpeas from a tin or soaked, rinsed and drained
1 small bunch fresh coriander
sea salt & white pepper, to season
1. Heat a saucepan and dry fry the cumin seeds and the chilli flakes until the cumin pops and jumps, or you can smell the aroma, no more then 3 to 5 minutes.
2. Quickly add the oil and the onion – make sure the cumin and chilli flakes don’t burn when you add the oil – cook for 8 to 10 minutes.
3. Stir in the vegetable or coconut stock the lentils and the tin of tomatoes. Bring to the boil, then turn down the heat and simmer for 15 minutes until the lentils have softened. Take pan off the heat and allow to cool.
4. Add the chickpeas and moca spinach, reheat. Sprinkle with some chopped coriander, a little sea salt and white pepper, then serve.
Spicy tomato cucumber smoothie (antioxidants for immunity)
Studies have shown that both strength and endurance athletes produce more free radicals than untrained individuals, increasing the risk that the cells in the body may be harmed. The inclusion of antioxidants in the sports diet is now more common to increase the effectiveness of the immune system during training. In the ancestral Fijian diet, much of the natural antioxidants came from the medicinal foods that included coconut and kura (noni).
Serves 2 Prep time: 15 min Cooking time: Nil
1 cup ripe but firm tomato, cut into chunks
1 cup tomato juice, well chilled
½ cup coconut water (bu)
1 cup cucumber, peeled, seeded and cut into chunks
1 clove garlic, finely chopped
1 small red chilli, deseeded and chopped fine
¼ teaspoon ground cumin
2 tablespoons fresh lime juice
4 ice cubes
1. Combine tomatoes, tomato juice, cucumber, garlic, chilli, cumin, coconut water, lime juice and ice cubes in the jar of a blender. Process until mixture is pureed and smooth.
2. Divide mixture between tall glasses
3. Garnish with lime wedges, cherry tomatoes or cucumber spears.
Asian guava salad (for Iron absorption)You can enhance your body’s absorption of iron by drinking citrus juice or eating other foods rich in vitamin C at the same time that you eat high-iron foods. Vitamin C in citrus juices, like fresh orange juice, helps your body to better absorb dietary iron. The Fijian diet is blessed with many such foods including guava, citrus fruits, paw paw and leafy green vegetables.
Serves 4 Prep time: 30 min Cooking time: nil
2 ripened guava
1 cup papaya, cubes
1 cup red grapes (optional)
1 cup watermelon cubes
1/4 cup grated fresh coconut
2 tablespoons sliced almonds
For the dressing:
1/4 cup apple cider or regular vinegar
1 fresh passionfruit, pulp
1 tablespoon honey (adjust if necessary)
pinch of chilli powder
pinch of sea salt
Birscher muesli (for Calcium)
Most of us know the importance of calcium for growing bones and strong teeth but for endurance athletes, calcium is especially important because they are more likely to lose calcium through perspiration. In addition to being important to prevent and minimize bone fractures, calcium is also required for muscle contraction. Without enough calcium, athletes may experience increased muscle cramps.
Serves 4 Prep time: Overnight Cooking time: 5 mins
2 cups rolled oats
2 cups cow or soy milk
¼ cup apple juice
3 tablespoons lemon juice
1 green apple, cored and grated with the peel
1-2 tablespoons honey
1½ cups plain Greek-style yogurt
A dash of cinnamon
Toppings : add your favorite fresh and/or dried fruit, almonds, toasted coconut
1. Combine oats, milk, apple juice and lemon juice and let sit overnight in the refrigerator.
2. In the morning add the grated apple, honey, yogurt, and cinnamon, and mix well.
3. Top with your favorite fruits and nuts.
Avocado banana bread (for potassium and sodium)
There’s a reason why marathon runners grab a banana after crossing the finish line; its high potassium content helps reduce cramps and speed up recovery. How? The mineral works with sodium to help your muscles and nerves work properly by balancing water content throughout the body, especially following a tough workout or a strenuous outing lasting more than an hour.
Excess sodium or salt in processed and junks food is a major concern for most people, but if you’re into endurance events, maintaining a healthy sodium level can help reduce heat cramps.
Serves 8 Prep time: 20 mins Cooking time: 35 mins
1 cup brown sugar
1/4 cup Rewa butter, softened
About 2 small avocados (1/2 cup mashed)
2 very ripe bananas
2 eggs
6 tablespoons cow or soya milk
1 teaspoon apple cider or white vinegar
1 teaspoon baking soda
2 cups sifted wholemeal flour
½ cup chocolate chips (optional)
1. Preheat oven to 165° Celsius. Spray a loaf pan with cooking spray.
2. Place avocados in a food processor or hand-mash until smooth. Transfer to a large bowl. Add butter and sugar to the bowl and mix with a hand mixer until well blended.
3. Place the bananas, eggs, milk, vinegar, and baking soda to the food processor. Pulse until liquefied.
4. Pour half of the banana mixture into the butter mixture with 1 cup of flour and mix until just combined. Repeat with the rest of the liquid and flour. Do not overmix!
5. Pour into prepared pan. Top with chocolate chips and bake about 35 minutes, until it’s browned on the top and a toothpick comes out only with slight crumbs (or clean). Cool at least 10 minutes before slicing.
Breadfruit gnocchi with mushroom ragu (for carbohydrates)
When it comes to athletes and performance and their in-training fuel, carbohydrates remain vitally important just as they do in everyday meals and snacks. In order to maximize and optimize performance and recovery, athletes need to continually load and reload muscle glycogen stores. The Fijian DNA is primed to process the natural carbohydrates of this region more efficiently, and especially include the ancestral foods of kumala sweet potato and breadfruits, as well as wholemeal flour, lentils, pasta and oats. Whilst pasta dishes are common for overseas athletes, this delicious gnocchi pasta made from breadfruit and combined with the medicinal magic of local mushrooms won’t be as hard to convince our local sports people to try.
Serves 8 Prep time: 60 mins Cooking time: 10 min
For gnocchi:
1 green breadfruit (uto)
1 1/2 cups wholemeal or kumala flour
2 egg yolks
For ragu:
2 cups Asian oyster mushrooms, chopped
½ white onion, chopped
1 garlic clove, chopped
3 tablespoons extra virgin olive or coconut oil
1 tablespoon Rewa butter
1 tablespoon balsamic or white vinegar
4-5 basil or sage leaves, chopped
salt & pepper to taste
grated parmesan (optional)
1. Peel and chop breadfruit into bite sized pieces. Steam or boil for 20-30 minutes or until soft. Place in a large bowl and mash.
2. When breadfruit has cooled, add flour and beaten egg yolks. Use your hands to mix and knead until it becomes a ball of dough. Do not over work the dough. Take a small handful of dough and roll into a tube about ¾ inch in diameter on a floured surface using the tips of your fingers. Cut the tube into 1 inch pieces and press each with your thumb to make a small indentation. Continue with the rest of the dough.
3. Begin making the ragout by sautéing onion, garlic, and mushrooms in the olive oil over medium heat until soft, adding salt and pepper to taste as you go. Add the balsamic vinegar and basil, cover and turn off heat.
4. To cook the gnocchi, bring a salted pot of water to a boil. Add a cup or so of gnocchi to the pot at a time, boiling for 1-2 minutes or until gnocchi float to the surface. Remove from the water with a slotted spoon and boil the next batch. Take care not to crowd the gnocchi, this is why we cook them in batches.
5. Toss cooked gnocchi in the mushroom ragu and top with freshly grated parmesan cheese, if desired.
