The 80/20 Rule isn’t a new concept. It was first developed by Vilfredo Pareto in 1896. The Pareto principle (aka 80/20 rule) was used to explain the concept of how roughly 80% of effects come from 20% of causes. It is referred to in many different areas from scoring in sports games (20% of players score 80% of the points), decluttering your clothes closet (identifying 20% of the clothes you wear 80% of the time), productivity (completing 20% of your tasks that result in 80% of the overall impact), and golf (your best 20% swings will have 80% of the impact on your round). But is it good for your overall nutrition intake? Is it good for golfers and athletes of other sports?

Exercising, lifting weights, practicing your swing, and playing a round of golf, all take a lot of energy. Depending on how hard and how long you are exercising and playing, you might be burning a large number of calories that you need to replenish. However, how you replenish those calories matters for your performance, energy, focus, and recovery. When you consume nutrient rich food, you can optimally support your body, brain, and overall health. With the 80/20 rule, 80% of your intake should come from lean proteins, whole grains, healthy fats, and plenty of fruit and vegetables. These foods contain the necessary nutrients to help fuel your body, your performance, and your overall health. Lean proteins from animal and vegetarian sources help build, rebuild, and maintain muscle mass. Whole grains, fruits, and vegetables not only provide energy your body needs but they also contain necessary vitamins, minerals, and antioxidants that support the immune system, fight inflammation, and support overall health and wellness.

On the other hand, for the average person who is not on a restrictive or special diet due to health concerns, 20% of your caloric intake can be fun, enjoyable, and satisfying foods that may be higher in calories and less nutrient-dense. These foods include desserts, fried foods, chips, candy, and baked goods. Many foods can fit into an otherwise healthy eating pattern. Sometimes these foods make you feel good, satisfy a craving, and are just plain enjoyable and fun to eat. But you don’t want to eat too much of them because they are typically high in saturated fats and sugar that can lead to other health issues such as high cholesterol, heart disease, obesity, prediabetes, and diabetes.

If you followed the Olympics in Paris this summer, you might have heard about the popular chocolate muffins in the Olympic village dining hall. Yes, even Olympians need their decadent and fun foods. But that is not the only thing they were eating. The Olympic village dining hall contained plenty of animal and vegetarian proteins, grains, pasta, vegetables, a salad bar, whole and cut fruits, and much more. Similarly, LPGA player dining sometimes contains some of these 20% foods depending on the tournament venue. Offered in small portions, they might include cookies, brownies, individual bags of chips, and Nutella. But these are just a small part of the overall healthier offerings in playing dining buffet.

Whether you are fueling your workout in the gym, a round a golf, or a long practice session, remember to consume plenty of the healthier nutrient-dense foods before. Eating foods that contain too much fat and sugar before you exercise or play golf can make you feel physically and mentally sluggish. So, save those 100% delicious chocolate muffins for after you play if you want to get the most out of your exercise and perform your best.

 

Note: This content is for informational and educational purposes only and is not intended to be medical advice. Please contact a licensed physician or other qualified health provider for direct advice, diagnosis, and treatment regarding all medical conditions.