Basic Nutrition

heading anchor introductionIntroduction

Everyone eats. But two people rarely eat alike. No surprise. With the overwhelming amount of ingredients out there, one‘s bound to dislike something.
If you regularly go to the gym, you‘ll know the stereotypical rice - chicken combo. Whether you like it or not - that’s just the go-to iconic bodybuilder meal. Would you be surprised if such a meal existed for E-athletes too? (Spoiler: It does.)

heading anchor disclaimerDisclaimer

As always a disclaimer. We make recommendations from experience and as nutrition is a personal thing and its effects vary from person to person, everything we say has to be taken with a grain of salt. You should avoid changing your diet or taking supplements before consulting with your primary care physician and should always inform yourself about the effects and possible side-effects of everything you plan on taking.

Also: Don’t DIY and/or eyeball measure supplements. Marginal calculation / weighing mistakes can pose a serious health risk.

heading anchor the-whyThe Why

First of all, why does nutrition matter? I’ve heard this question hundreds of times. Just because you don’t need a certain amount of protein since you’re not a bodybuilder, doesn’t mean your brain and your nerves don’t need fuel to function at peak efficiency. You need your nutrients to stay on top of your game and build muscle as a second priority, to prevent injury.
If you were a boxer, you wouldn’t go into the ring feeling hungry or sleepy either, would you? You’d do your best to be at the top of your game because one hit in the face could mean game over. The same, if not as extreme, applies for gaming.

heading anchor what-should-one-try-to-achieveWhat should one try to achieve?

Improving is way easier if you go into your training everyday feeling the same. Eliminating disturbing factors helps you focus on the task at hand, so one of the things you should try to achieve is feeling the same level of satiety / fullness before a training session. Equally as important is fuelling your body most efficiently. That means eating something that will help you focus and provide your nervous system with neurotransmitters.

heading anchor how-do-i-achieve-thatHow do I achieve that?

Satiated vs Full

First of all, separate mentally between satiated and full. You are satiated if you are not hungry anymore. You’re full if your body is telling you your stomach ran out of inventory space.
Let's return to the example from before. Would you go into a boxing match with a stomach full to the brim?

”Hara hachi bun me”

This is a Confucian teaching that instructs people to eat until they are 80 percent full, which is one of the secrets that allows Japanese to become some of the oldest people in the world.

Red meats

Next: don’t eat a big hunk of meat before going into practice. Your metabolism will have to work hard and sleepiness will kick in, in addition to just generally feeling slow and uncomfortable overall.

Whilst there is a moral argument to reducing or cutting out your meat intake fully, there’s also research to back the fact that red meats in general are unhealthy. Try to reduce your red meat intake to a level where you only eat it when treating yourself to something special like a burger etc.

If you’re someone who is making up most of your protein in your diet through red meats, you‘re advised to shift your protein source. Chicken or even peas and lentils can be an appetizing alternative.

Drinking

By this I don’t mean just alcohol which, by the way, you also shouldn’t drink prior to practice. What I mean is chugging water, energy drinks or lemonade prior to practice. Water is great for concentration, against stress and to keep your voice going, but it's only good in moderation.
Excessive water consumption will make you feel bloated and make you feel like you constantly need to go to the toilet, lemonade or even energy drinks will additionally give you an energy high that will cause you to play with a different frame of mind. We will talk about neurostimulants later on.

heading anchor macro-nutrientsMacro Nutrients?

I will tell you some things about the 3 macro-nutrients now. They are proteins, carbohydrates and fats. Every food has a different amount of each of them and all of them are needed by the body (in different amounts!).

Let’s go full circle and let me tell you about why rice chicken is such a great meal, not only for bodybuilders.
What bodybuilders need is a protein that has an extensive amino acid profile, so that they can rely on a single protein source to get all their amino acids in (plus it’s easily prepared). Protein is also great for keeping you satiated whilst being low in calories. At the same time, rice is an easily digestible carbohydrate, releasing energy into the system continuosly. Olive oil and nuts can be a great addition for some healthy fats. Some of these fats are not only essential for the body but can also contain lots of vitamins!

All of these things are great for bodybuilders but also beneficial for the average gamer. Let's dive a bit deeper into the macro-nutrients, using rice chicken as a foundation.

heading anchor protein-intakeProtein Intake

A common mistake is to not eat enough protein as a non-bodybuilder. A lack of protein will lead to anemia and thus tiredness. Simultaneously it’s a great way to keep you satiated through a training session. If you’re vegetarian or vegan there are great options like lentils or soy protein that can substitute chicken whilst having great taste and a similar if not better calorie density.
Side note: Calorie density means how full you feel for the same amount of calories.

heading anchor carbohydrate-intakeCarbohydrate Intake

Rice on the other hand gives you energy and has Vitamin B1 and B3 known for helping with concentration. If that wasn’t all, it’s also gut friendly and is not inflating you, making you feel like a balloon. If you haven’t noticed, the things that are good for bodybuilders are good for gamers / E-athletes too!

heading anchor fat-intakeFat Intake

Whilst fats are not in the spotlight for the rice-chicken combo, cooking your chicken in high quality oil like olive or avocado oil is a great way to get in some extra essential fats. Adding a handful of unsalted nuts as an after-meal snack can also be a good source of fats. Do not overdo it though, as nuts contain a lot of calories.

heading anchor some-meal-examplesSome meal examples

Let me give you some of my favorite meals that each have their own pros and cons. If you want an in-depth meal cookbook, be sure to stay tuned since one of our future guides will cover that!

heading anchor rice---chicken---broccoliRice - Chicken - Broccoli

Who would’ve thought!

This banger of a meal is the best way to start into a training session. It will keep you full, will make you happy and has great nutrients.

It’s fairly easy to cook, as you can basically cook rice and broccoli simultaneously.
Measure a thumb's height of rice in a regular glass. Add it to a pot, add water and stir. Rinse and repeat two to three times. After emptying out the "washing water", add twice the amount of water as rice to the pot. Add some salt and crank the heat up high. Get another pot out and add enough water so that your broccoli would be covered if you were to throw it in. Toss in the broccy once the water starts to boil. Then turn it to medium heat. By that time the rice should also boil, turn it to a medium heat as well and give it a stir five minutes after.

After the rice and broccoli are in water, plop some chicken breast into the pan and season it well. I like some spicy paprika powder and ground pepper. Flip it only once when it’s brown on the bottom to preserve all the juicy goodness. If you’ve cut the breast before (so it cooks faster), you may stir it a bit more. Do not overstir it though.

Finally, put your chicken on a plate and let it rest. Meanwhile, check on your rice. If you stir it up, there should be no water and it should be nice and fluffy. Your broccoli should also be ready. I like mine fairly soft. If you‘d like yours to be a bit more crunchy, take it out earlier.

Personally I also add a spoon of Greek yogurt which helps me cool down the rice and eat it ASAP without having to let it cool down.

Pros: Easy to cook, easy to eat, good nutrients

Cons: It’s basic. You’ll get bored if you fail to spice it up.

heading anchor taco-tuesdayTaco Tuesday!

Tacos are great because they’re super fun, easy to prepare and versatile. You can eat tacos every day of the year and not run out of unique tacos. My personal favorite: Soft tacos with a veggie mix and soy ground meat in tomato sauce.

It’s great nutrient wise but it’s also easy to package up and simply reheat / unpack should you ever not be able to finish it.

I buy packaged soft shell tacos and a corn, bean and bell pepper mix out of the can. You can also buy them individually or prepare it youself, if you prefer. I also keep pickled red onions in a vinegar, water and peppercorn mix around (They’re rich in Vitamins!). Depending on what kind of soy ground meat you have, you’ll need to prepare it accordingly. Mine you cook for 10 minutes in boiling water and I usually add a bit of broth to spice it up. Meanwhile I get the veggies out of the can, rinse them and put them in a bowl. I also get some pickled red onions out and cut a bit of parsley, should I feel extra fancy. When my soy meat is ready and I‘ve poured (almost!) all water away, I like to add a bit of tomato sauce. You can add it out of the glass or prepare it yourself, however you wish! I then let it simmer for about 5-10 more minutes and get that into a bowl too. Then toss my first soft taco into a non-stick pan with minimal amount of olive oil, just to get it warm. And that’s that!

Just take out your soft shell taco when it’s ready, add your toppings and put another soft shell in, if you want more!

If you were unable to finish something, just add it to an airtight container and toss it into the fridge.

Pros: Unique and packageable

Cons: Makes cleaning up a hassle

heading anchor the-good-ol-smoothieThe good ol‘ smoothie

Smoothies are awesome because they‘re vitamins, protein and carbs all in one tasty drink AND to-go.
Fun fact: Everyone’s first smoothie has either a weird consistency or tastes off. To prevent that, follow my step by step guide:

Step 1: Choose a base. It’s going to be either orange juice with lots of Vitamin C, Milk (milk alternatives allowed!) with lots of protein or simply water.

Step 2: Add some fruit. I love berries, especially frozen ones since they cool the smoothie. Bananas are great also but stay clear of anything that is hard to chew or has hard skin like apples. It’ll just fuck up the texture and become chunky.

If you got your base and fruit ready, blend it thoroughly to make sure there are no clumps later on.

Step 3: Add extra protein, carbs or fruit.

Now add whatever you like for your main macro. Leave some space for adjustment! If you like some more protein, go for some yogurt. If you like to stay satiated, go for some oatmeal. If you’re all about those Vitamins (and totally not about a sweet taste), add some more fruit.

Make sure not do overdo it with oatmeal and yogurt as it will change the consistency by a lot. Also don’t do oatmeal and yogurt though, as it will stick together and will be hard to mix. Add more of your base if it’s too thick and more oatmeal / yogurt if it’s too liquid. Your fault for adding only fruit to a liquidy base!

Step 4: Adding supplements.

I always add a scoop of neutral or vanilla flavored protein powder. Just some extra protein with no extra work. I know people who also put in caffeine powder, magnesium, fish oil, silken tofu or cocoa powder. It’s all down to personal preference, so long as you measure correctly and don’t get yourself into cardiac arrest due to overdosing on caffeine (it’s all hypothetical).

Pros: Easy preparation, to-go option, delicious!

Cons: Terrible result unless you cook by the book...

heading anchor supplementsSupplements

Whilst the topic of supplements is so broad and complex that we will go over this in another guide, I do want to say a few things now that we’re talking about nutrition.

Supplements are not bad. As the name suggests, they supplement a good diet by giving some extras and bonuses that help, especially us gamers that tend to have more deficiencies than people who spend their majority of the time in the gym, in the sun etc.. The majority of people should supplement vitamin D in autumn and winter, especially those who game a lot. Most people can’t hit their daily goal of omega 3 fatty acids most days of the week and these can easily be supplemented (for cheap, if you buy bulk).

heading anchor should-youShould you?

No. Supplements are not bad, but they’re also not as helpful as you may assume.
Yes you can throw in a Vitamin D pill a week but you’ll also throw your money out the window. Instead enjoy some sushi or grilled mackerel.
Yes you can supplement omega 3 fatty acids but you'll have to buy lots and lots to get your money's worth. Instead you can add a few flax or chia seeds to your smoothie.
The only thing you should supplement, in my eyes, is protein. Especially if you’re vegan and you’re only consuming plant-based protein, you’ll be lacking more protein since the conversion rate of protein to body-usable amino acids is lower for plant-based protein than meat-based ones.

heading anchor caffeineCaffeine

A lot of pros (more than you would think) take caffeine to increase their performance.
Adding a bit of caffeine to your pre-practice meal can help you with performance BUT it’s a neurostimulant. It will make you feel like you need it to perform, should you actually see benefits from it (which most people don’t). Consider it for yourself, try it out - or don't. It's up to you.

heading anchor the-secret-ruleThe Secret Rule

Some of you may know the streamer and League of Legends player Dantes “Doaenel”.
In addition to some of his good gameplay, he also has a great physique and he shares this secret rule:

“Food is fuel. Whilst you won’t remember the taste of the great meal you had yesterday, your body will remember the terrible macro nutrients forever”.

I enjoy a good meal every once in a while too, but if every meal was just for enjoyment, I’d probably feel awful.

heading anchor thats-allThat's All!

If you stick to the secret rule and make sure you eat meals that will support instead of hinder your performance, you’ll perform better in no time.

Interested in learning more about this? Stay in the loop! We’ll go over a full meal plan, when to eat and in-depth supplements in some of our next guides!