A Spoonful of Nutrition: 5 Simple Additions to Support Performance

Walking just one mile a day adds up to 365 miles over a year. That’s a lot of steps, and there are benefits beyond the distance itself.

Small habits have a way of accumulating. One change can make the next feel easier, and before long, the little things you do consistently can become part of a much bigger picture.

Nutrition is no different.

Two ways to support your nutrition

There are two ways to approach improving your nutrition.

1. Start with the cornerstones. 

Establish the foundations: adequate energy, the right balance of macronutrients, a diet built around nourishing foods, and appropriate hydration. Then add the smaller, targeted details that support your training and recovery.

2. Start with the little things.

 Introduce a few simple additions to your existing diet, build confidence, discover what works for you, and gradually work your way towards the bigger nutritional picture.

Both approaches have their place. For some people, the best first step is a solid cornerstone, laid with intent. For others, it’s a simple spoonful.

5 Simple additions

If you’ve already established your nutritional foundations and are looking for a few extra touches, or you’re simply keen to add more goodness to what you already eat, here are five ingredients worth considering.

1. A spoonful of nutritional yeast

First things first: nutritional yeast isn’t the same as brewer’s yeast.

Nutritional yeast is made from yeast that has been deactivated through processing, so it won’t make your bread rise. What it will do is add a lovely, mild, cheesy flavour to your food, along with a useful collection of nutrients.

It’s a source of protein and contains a range of B vitamins, which help your body release energy from the food you eat. Some products are fortified with vitamin B12, so check the label if you’re relying on it as a source of this vitamin. Unfortified nutritional yeast isn’t a reliable source of B12.

Depending on the product, it can also contribute minerals such as iron, potassium and calcium.

B vitamins play an important role in normal energy metabolism, making them particularly relevant to an active lifestyle. That doesn’t mean adding more will automatically give you more energy, though. The real benefit is helping to meet your nutritional needs consistently.

How to use it: Sprinkle it over eggs, soup, rice or pasta. I add it to Joe’s favourite lunchtime gumbo. He doesn’t even know it’s there!

A little nutritional goodness, without changing the meal he loves.

One small note: nutritional yeast can contain tyramine, so if you’re sensitive to it or have been advised to avoid tyramine-containing foods, check with your healthcare professional before adding it regularly.

2. A spoonful of ground flaxseed

Flaxseed is a tiny nutritional powerhouse, and ground flaxseed is an easy way to make the most of it.

It’s a source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that contributes to the maintenance of normal blood cholesterol levels when consumed in sufficient amounts. It also provides fibre, including both soluble and insoluble fibre, alongside nutrients such as thiamine (vitamin B1), magnesium and iron.

Why should athletes care?

Because good nutrition isn’t just about what happens on the bike, on the run or in the gym. It’s about supporting the body that allows you to train, recover and get on with everything else life demands.

Flaxseed is one small way to add nutritional value to your everyday meals. Its fibre supports normal digestive function, while its healthy fats and other nutrients contribute to an overall balanced diet.

How to use it: Sprinkle ground flaxseed over porridge, yoghurt or granola, or add it to a smoothie. You can also stir it into homemade energy balls or baking.

Ground flaxseed is easy to incorporate without making a big production of it. Just remember to drink enough fluid as you increase your fibre intake, particularly if your diet has previously been low in fibre.

3. A spoonful of fresh ginger

Now for something with a little zing!

Fresh ginger contains naturally occurring compounds, including gingerols, which give it its distinctive flavour and have attracted interest in nutritional research.

Ginger has been studied for its potential to help with nausea, and there is emerging research into its effects on inflammation and exercise-related muscle soreness. The evidence is still developing, and the effects seen in studies don’t necessarily translate into a noticeable performance benefit from adding a spoonful to your breakfast.

But you don’t need to make extravagant promises about ginger to find a place for it in your kitchen.

It’s a wonderfully versatile ingredient that brings flavour and variety to everyday food. And if you enjoy it, that’s a pretty good reason to use it.

How to use it: Grate fresh ginger into porridge, add it to a smoothie or, if you’re a morning juicer like we are, combine it with carrot, lemon or beetroot juice.

Fresh ginger has a lovely warmth that can lift a simple recipe. Start with a little and work out how much you enjoy.

4. A spoonful of cacao powder

Chocolate lovers, this one’s for you!

Cacao powder is made from cacao beans and can be a useful addition to your kitchen cupboard. Depending on the product and how it’s processed, it provides minerals such as magnesium and iron, along with naturally occurring compounds called flavanols.

Cacao flavanols have attracted research interest for their potential effects on blood vessel function and circulation. However, the amount retained varies considerably between products, and ordinary cacao powder shouldn’t be treated as a guaranteed performance enhancer.

It’s also worth knowing that cacao and cocoa aren’t always clearly distinguished on product labels. Processing methods vary, so the name alone doesn’t tell you everything about a product’s nutritional content.

What I particularly like about cacao powder is that it brings a rich, chocolatey flavour without needing to add sugar. It can be quite bitter, so I’d start with a teaspoon rather than a tablespoon.

How to use it: Stir it into porridge, blend it into a smoothie, or add it to homemade energy bars and balls.

A little goes a long way, and it can be a lovely way to add variety to your everyday nutrition.

5. A spoonful of blueberries

All right, this one might be more than a spoonful!

Blueberries are rich in colour and flavour, and they provide fibre, vitamin K, manganese and a range of naturally occurring plant compounds, including anthocyanins, which give them their deep blue-purple colour.

They make a useful contribution to a varied diet, and their plant compounds have attracted considerable interest in research into health and exercise recovery. Although the findings are promising in some areas, we shouldn’t assume that eating blueberries will automatically speed recovery or improve performance.

Their appeal is much simpler: they’re an easy, tasty way to add fruit to your day.

And don’t feel you have to stick to blueberries. Strawberries, raspberries, blackberries and other berries all bring their own mix of nutrients and plant compounds. Fresh or frozen, they’re all welcome.

How to use them: Add them to porridge, smoothies or yoghurt, or toss a handful into a salad.

A few spoonfuls of berries are a very easy habit to build.

It starts with a spoonful

How does the song go? A spoonful of sugar helps the medicine go down.

I’m not advocating sugar as a nutritional strategy, but I do like the idea behind the line.

Sometimes, making a positive change doesn’t need to be complicated. You don’t have to overhaul your entire diet on Monday morning or have every nutritional detail figured out before you begin.

You can start with a spoonful.

These five ingredients won’t compensate for inadequate fuelling, poor recovery or an overall diet that isn’t meeting your needs. And none is essential to a successful performance nutrition strategy.

But they can be enjoyable, practical additions to an already varied diet. More importantly, they can be a reminder that nutrition is built through the choices we make consistently, not through one magical ingredient.

Start where you are. Choose something you enjoy. Build from there.

Because whether you’re laying the cornerstones or adding the finishing touches, the aim is the same: to make your nutrition work for you.

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Want to understand the bigger picture?

If you’d like to explore the cornerstones of performance nutrition and how to put them to work in your own life and training, get in touch with BarrUltra to find out more about working with me.

Let’s make your nutrition work hard on your behalf.