In today’s fitness-driven world, many people focus on diet purely for aesthetics—lean abs, toned arms, and a chiselled jawline. But for athletes, diet is not just about looking good; it’s about fuelling peak performance, faster recovery, and long-term sustainability. Whether you're a professional athlete, a weekend warrior, or simply someone who wants to optimise their energy levels, shifting your focus from appearance to performance will completely transform your approach to nutrition.<h3>The Difference Between Eating for Looks and Eating for Performance</h3>Aesthetic-driven diets often focus on calorie restriction, rapid weight loss, and unsustainable food trends. Athletes, however, need a completely different strategy—one that prioritises energy, endurance, muscle recovery, and mental sharpness. Eating for performance means consuming enough of the right macronutrients, staying hydrated, and timing meals strategically to fuel both training and recovery.<h3>Macronutrients: The Foundation of Performance Nutrition</h3>A balanced diet for an athlete is built around three key macronutrients: carbohydrates, protein, and healthy fats.Carbohydrates: The Primary Energy SourceCarbs are often demonised in mainstream diets, but for athletes, they’re essential. Your body converts carbohydrates into glycogen, which fuels muscles during training. The more intense your workouts, the more carbohydrates you need.<ul><li>Best Sources: Brown rice, quinoa, sweet potatoes, oats, wholegrain bread, and fruit.</li><li>When to Eat: Pre-workout for energy and post-workout to replenish glycogen stores.</li></ul>Protein: The Key to Muscle RecoveryProtein is crucial for repairing muscle fibres broken down during exercise. While bodybuilders focus on high-protein diets for mass, athletes need a balanced approach to ensure recovery without excessive strain on the kidneys.<ul><li>Best Sources: Lean meats (chicken, turkey, kangaroo), eggs, fish, Greek yoghurt, legumes, and plant-based options like tofu.</li><li>When to Eat: Spread throughout the day and within 30–60 minutes post-exercise for optimal muscle repair.</li></ul>Healthy Fats: The Unsung Hero of EnduranceFats provide long-lasting energy and help in vitamin absorption. They also support joint health and cognitive function, both crucial for athletic longevity.<ul><li>Best Sources: Avocados, nuts, seeds, olive oil, fatty fish (salmon, sardines), and coconut oil.</li><li>When to Eat: Throughout the day, but avoid excessive fats immediately before high-intensity workouts.</li></ul><h3>Hydration: The Overlooked Factor in Performance</h3>Dehydration can decrease performance by up to 20%, yet it’s one of the most neglected aspects of athletic nutrition. Water is essential for muscle contractions, joint lubrication, and regulating body temperature.<ul><li>Daily Intake Goal: At least 2–3 litres per day, more in hot conditions or during intense training.</li><li>Electrolytes Matter: Sodium, potassium, and magnesium are essential for hydration, especially after sweating. Natural sources include bananas, coconut water, and leafy greens.</li></ul><h3>Nutrient Timing: Eating with Purpose</h3>The timing of your meals can make or break your athletic performance. Here’s how to structure your meals effectively:<ul><li>Pre-Workout: A combination of carbs and protein 1–2 hours before training (e.g., oats with banana and peanut butter, or chicken with brown rice).</li><li>During Training (if needed): For endurance athletes, intra-workout nutrition (like a sports drink or fruit) can help sustain energy levels.</li><li>Post-Workout: A protein and carb-rich meal within an hour of training to maximise muscle repair and glycogen replenishment (e.g., protein shake with a banana, or grilled salmon with quinoa and vegetables).</li></ul><h3>Supplements: Do You Really Need Them?</h3>Whole foods should always be the foundation of an athlete’s diet, but supplements can provide a boost when necessary.<ul><li>Protein Powder: Useful when whole food options aren’t available.</li><li>Creatine: Enhances strength, endurance, and muscle recovery.</li><li>Electrolytes: Helps replenish minerals lost through sweat.</li><li>Omega-3s: Supports joint health and reduces inflammation.</li></ul><h3>Final Thoughts: A Long-Term Mindset for Success</h3>An athlete’s diet is not a short-term plan—it’s a lifestyle. Eating for performance means prioritising food that enhances endurance, strength, and recovery over food trends and restrictive eating habits. By making smart, sustainable choices, you’ll not only perform at your peak but also build a body that can sustain high performance for years to come.So next time you think about nutrition, don’t just ask, “How will this make me look?” Instead, ask, “How will this make me perform?” That shift in mindset is the game-changer every athlete needs.

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The Athlete’s Diet: Eating for Performance, Not Just Looks

We’ve seen this before. It may have revealed itself with a different end result than we’re used to, but the components are the same - aged 18-30, a young man mired in grievance, chronic self-loathing or shame - in this case, physical pain, an online trail of rants and writings, philosophical and personal queries converging on ethics, humanity, martyr or hero complex, binary me vs. them thinking, and eventual self-isolation.&nbsp;&nbsp;Now that details of the United Healthcare CEO assassin in Midtown Manhattan on December 5 have emerged after his recent arrest, an unnerving profile has begun to take shape. If we look beyond the wealthy family pedigree, elite education, and emerging career path, we see a young man who despite all the privilege and support of generational wealth and what is purported to be a loving friend and family structure, struggled with deep-seeded anger and a lack of purpose, eventually enabling grievance and extremist ideology to become his true north.&nbsp;&nbsp;We’ve seen this before. We saw it in the scores of young men globally who were recruited online to Syria to join ISIS, in the U.S. we’ve seen it in the perpetrators of dozens of mass and school shootings that have become one of America’s greatest shames, and now we see it in a young man who became a cause assassin.&nbsp;Little research and civil society support focuses on the psycho-social relationship these young men have with themselves and the society in which they exist. Most of the countering violent extremism (CVE) and counterterrorism (CT) policy emphasis in the U.S. is on tech policy and regulation, content takedown and moderation, intelligence and surveillance, and debate over gun control.The lack of understanding and civic policy emphasis on the mindset that drives these individuals continues to create a vacuum that perpetuates the inability to intervene and prevent. More emphasis needs to be given to understand the state of mind that brought them here and the motivations that are driven by seemingly negative circumstances beyond their control, personal insecurity, and or perceived injustice.&nbsp;&nbsp;This mindset - Identity Vulnerability - increases susceptibility to coercive messaging and can promote an extreme world view that enables them to be recruited, susceptible to mis/disinformation, and or otherwise exploited. These vulnerabilities cause someone to seek grievance validation, build (false) confidence or look for perceived solutions through a binary lens, and can enable recruitment to violence based groups or ideology. Identity Vulnerability can fuel someone down a path to radicalization, seeming to provide an individual who is looking for something to attach to - identity, community and purpose.&nbsp;&nbsp;Just as soft skills are the hardest to articulate, hire and train for in a workplace,&nbsp;intangible indicators of susceptibility to violence based ideology are the most difficult to detect, understand, and build social infrastructure around. More emphasis should be given to the following:&nbsp;<ul><li>Policy development of supportive mental health programs and research generally, but specifically for at-risk “groups”&nbsp;</li><li>Increased public awareness to signs of decline, identity vulnerability, and susceptibility&nbsp;</li><li>Continued funding, emphasis and support for strong moderation of user generated content online - social media, gaming technology, and also public forums like Reddit and Good Reads</li></ul>For students of these cases, each is nuanced and begs the questions - why? And how do we understand? Learn from? And prevent? The profile of a young man who seemingly had all the promise and purpose in the world, but clearly suffered and was vulnerable, is perhaps the most difficult to learn from. Just as Marketers know that prospective consumers are complex, non-monolithic audience groups with competing priorities and motivations, these cases where two profiles exist at once should be considered through the lens of audience analysis to really unpack nuance and contradictory behavioral indicators.&nbsp;

Christy Grace Provines

We’ve Seen This - Identity Vulnerability - Before

(Los Angeles, CA– January 16, 2024) Fighting misinformation will take center-stage at this year’s Sundance Festival in Utah as <a href="http://www.media.com/">Media.com</a> leads a debate on reputation management and how to deal with online falsehoods.&nbsp;Media.com, a New York-based online network that allows individuals and companies to push-back against false claims and defamations, will present "The Power of Reputation" panel at the Festival’s Impact Lounge on January 20.&nbsp;The panel will include Jon Gosselin (TV &amp; Celebrity DJ), Phaedra Parks (RHOA, Traitors, Married to Medicine &amp; Managing Partner of The Parks Group), Adriane Schwartz (Celebrity &amp; entertainment journalist) and Justin Peck (Champion off-road racer, Founder of National Mental Health Alliance &amp; Author of "Bulletproof").&nbsp;The forum will be led by Media.com founder and CEO, James Mawhinney, an Australian entrepreneur whose business was wrongly targeted by Australia’s corporate regulator in 2020, reinforced by misinformation in the media.&nbsp;The Sundance Film Festival attracts over 150,000 people each year and is a focal point for quality film and documentaries, a meeting place for politics and intellectuals and a showcase for entrepreneurs and their innovative ideas.&nbsp;Mr Mawhinney said he understood the importance of reputation and what it feels like to have it torn apart in the media and on the internet, by misinformation. The Australian businessman lost his business, family home, and reputation due to an uncontrollable wildfire of misinformation. Those attacks also took a toll on hundreds of investors and their families.&nbsp;Mawhinney responded by acquiring and building Media.com, the world's first online network that verifies user profiles to protect against the harm caused by misinformation.&nbsp;&nbsp;According to Mr Mawhinney, "The world is facing an information crisis. Advertising revenues are being prioritized over information authenticity, which puts the entire population at risk of harm. Social networks have enjoyed years of success operating largely unregulated, but now it's apparent that they are breeding grounds for bad information, which has real-world consequences. With AI on the rise, the combined risk of fake profiles and AI bots threatens to accelerate the spread of misinformation at a frightening rate. Now more than ever, a solution is needed to help people protect their reputations and improve communication standards."&nbsp;Media.com differs from social platforms because when a Media.com user creates a profile for themselves or their organization to create content, their credentials are verified for authenticity and the information they publish is not open to comment.&nbsp; Of particular interest to users is the ability to clip media and refute the accuracy of it in a side-by-side panel, by offering a counter-narrative and documentary evidence.&nbsp;Mr Mawhinney said he was enthusiastic about bringing Media.com&nbsp; to Park City’s famous festival. He intends for the event at Impact Lounge to focus on personal stories about media misinformation and what Media.com could do about it by empowering users with an authentic, verified online presence.&nbsp;&nbsp;&nbsp;For credentials or interview requests, contact Jade Umbrella PR – Stacey Barker c: 323.833.8358 or e: <a href="mailto:stacey@jadeumbrella.com">stacey@jadeumbrella.com</a>.

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Fighting Misinformation Takes Center-Stage at Sundance Festival

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Hey, I’m Eddy aka GenX-FitFuerte – an aspiring fitness and health blogger. I once struggled with unhealthy habits, but today I help others find their own path to more energy, mental strength, and a healthier life. 💪🚀
On my blog, I share honest experiences, practical tips, and motivation on fitness, nutrition, and mental resilience. My goal? To inspire you and show that change is possible – one step at a time.
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Prime Minister Anthony Albanese says the legislation is needed to protect young people from the "harms" of social media, something many parent groups have echoed.

But critics say questions over how the ban will work - and its impact on privacy and social

In a significant move, the Australian Parliament recently decided to raise the minimum age for creating social media profiles to 16 years old. This decision aims to protect young people from the dangers of online spaces, such as cyberbullying, exploitation, and harmful content. However, it has sparked a broader debate: should we restrict young users' access to social media, or should we focus on educating them to navigate these platforms safely? This debate is central to growing concerns about online safety, mental health, and the role of social media in shaping young people's lives.

The ban aims to reduce "harms" on children and will take at least a year to implement, the PM says.

Australia approves social media ban on under-16s

Irene Salvadori

Spending time in nature helps reduce stress and lift your mood by creating a relaxing vibe. It's also great for your health, getting you outdoors for fresh air and some sunshine. Plus, it helps you feel more present and in the moment.

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Dean Nguyen

Connecting with nature gives peace

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