082 | How to Eat for Performance | Achieve Optimal Performance Via What, How Much, & When You Eat
Show Summary:
In today’s show, we will help you learn what to eat, how much to eat, and when to eat it in order to maximize performance!
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Intro:
The show starts with us talking about Sarah’s social life. We move on quickly to the show.
Main Discussion:
We explore Peter’s knowledge of sports performance and nutrition. The goal of the show is to help our listeners and people they know learn how to eat and drink to achieve an optimal performance state.
Eating for health and eating for performance are very different. If you eat like this without being highly active, you will most likely gain weight. This methodology is very specific to people performing high-intensity exercises. Specifically, this type of diet revolves around making energy stores available continuously to prevent a drop in performance and/or fatigue.
Action Items:
- The day before competition matters. If you have an active day (practice, etc…), you will need to replenish your carbohydrates that night. If you did not, this is not as important.
- Avoid anything that makes you feel bloated or causes GI distress.
- Breakfast on the day of performance should be “normal” and be consumed 2-3 hours before the event.
- High glycemic foods can be consumed 30-60 min prior to performance
- Avoid foods high in fat and fiber close to game time due to the length of time it takes to digest.
- Sports drinks, fruit, and other simple carbohydrates are good immediately before and during the performance.
- Post-performance should be a good, healthy, well-balanced meal along with re-hydration.
- Protein is essential for the recovery of muscle and the prevention of injury/breakdown.
- Sleep is as important to recovery as food and water.
- Hydration is key to good importance.
- Hydration occurs leading up to the performance, not during.
- Caffeine can play a role in performance for the right person and age.
Key Topics:
- Performance
- Carbohydrates
- Carb-loading
- Glycemic Index
- Sports Drinks
- Recovery
- Sleep
- Hydration
- Caffeine
Resources Mentioned In This Episode:
Thanks for listening!