It’s long been accepted that our physical health is directly linked to the food and drink we consume. The nutrients from what we eat provide the foundation of every cell in our body, from muscles and bones to our digestive and immune systems. We may not notice it, but our bodies are in a constant cycle of breaking down, repairing, and rebuilding.

Choosing a diet filled with nutrient-rich, whole foods such as fruit, vegetables and grains helps build cells that work more efficiently and less susceptible to disease and premature ageing. They’re minimally processed, and as direct from nature as possible - free of any additives, colourings, and sweeteners. These foods include:

1. Fruit and vegetables: Packed with essential vitamins, minerals and fibre. Include a variety of colourful fruits and vegetables to ensure you get a wide range of nutrients.
2. Whole grains: They provide fibre which aids digestion and keeps you feeling fuller for longer. Good options include brown rice, wholewheat bread and oatmeal. 
3. Lean Proteins: Choose lean sources of protein like skinless poultry, fish, beans, lentils, and tofu. Protein is key for building and repairing tissues in the body.
4. Healthy fats: They’re beneficial for heart health and can help the absorption of certain minerals. Healthy fats can be found in foods such as avocados, nuts and fatty fish like salmon and mackerel.
5. Dairy: The calcium found in dairy plays a vital role in keeping our bones healthy and has a role in muscle function, nerve transmission, and hormone secretion. Choose low-fat options like skimmed milk, yoghurt, and cottage cheese.

Nutrition And Mental Health

Food doesn’t just give us energy - it can also impact our mood & mental wellbeing. 

A diet containing foods high in vitamins and minerals has been linked to improved mental health. A study conducted by the University of Las Palmas de Gran Canaria found that people who ate a diet rich in fruits, vegetables, whole grains, and lean protein had a lower risk of anxiety and depression than those who ate a lot of processed foods and sugary drinks.

Emerging research has also highlighted the important connection between the gut and brain. Consuming fibre-rich foods, fermented foods (e.g., yoghurt, kimchi), and probiotics can support a balanced gut microbiome, which has been linked to improved mood and cognitive function. 

Nutrition And Exercise

For sports and exercise, food takes on increased significance when it comes to fuelling your body to perform. Whether you’re a pro triathlete, a weekend runner or a dedicated gym goer, the foundation for improved performance is a nutritionally balanced diet.

Your food should include a good mix of the three macronutrients – carbohydrates for energy, protein for muscle recovery, fats for energy and cell growth, and plenty of vitamin and mineral-rich fruit and vegetables.

When it comes to nutrition for training or a specific event, there are a plethora of products & brands out there to choose from. From energy bars and gels to electrolyte drinks and recovery shakes, it can be tricky to decide which ones will work best for you.

In recent years, an increasing number of athletes have turned to products with natural ingredients and whole foods, rather than synthetic bars and gels – and at Luchos we've been right at the forefront of this. Natural products are often tastier than synthetic options, and the ideal solution to provide that nutritional boost without the potential stomach issues that can often come with gels.

Our products are inspired by Columbian bocadillos, a traditional block-shaped snack made from natural guava pulp. Guava is a noted superfruit packed with Vitamin C, Vitamin A, fibre, and potassium. Our energy blocks provide a real energy boost just like a gel, are easy to digest and have an immediate but lasting impact to help you go that extra distance. 

For more info on Luchos and our natural energy blocks, check out our website: https://luchos.com

So, whether you are looking to improve upon that marathon PB, boost your mood or simply feel a little healthier, it seems our food choices do indeed play a critical role in helping us achieve our goals, whatever they are.