Because of the number of queries I recieve around nutrition I thought I would share some insights into what I have learned about fueling for performance.
One of the most crucial aspects to a sound nutiriton plan is CONSISTENCY. Getting caught up in our day-to-day routine is so easy with work, family, training and other commitments but acknowledging this rule and, more importantly, honouring it, will be one of the best decisions you can make to fuelling for performance. A chaotic plan just drains and disables you physically, which will ultimately impact upon your output in the gym.
Below I have laid out a standard day for what I eat from when I wake to sleep, the times of day I eat them and the supplements I take as well to hep people visualise what is required in terms of structure. As you can see it is very planned out. This particular template is based on a 2 x sessions per day routine, such as AM Training – Strength/Oly Lifting, PM Training – Conditioniing/Accessory Work.
7.45am – Hot Water, Lemon & Ginger/Greens Powder/Vit D/B-complex/Fish Oil
8.00am – Gluten Free Oats, Fruit, Spinach, Coconut Milk, Peanut Butter, Vegan Protein Powder + Black Coffee
10.00am – AM Training – PureWOD PRE (Creatine, Beta Alanine, Electrolytes) + Simple Sugars
11.45pm – PWO – PERFORM Protein + Simple Sugars + Creatine
12:00pm – White Rice, Jam, Raisins, Honey, Chicken, Vitamin C + Coffee
1.30pm – PM Training – SUSTAIN (BCAA’s + Electrolytes) + Simple Sugars
3.00pm – PWO – PERFORM Protein + Simple Sugars
3.30pm – Polenta, Tuna, Vegetables, Advocado, Dates, Vitamin C
6:00pm – Sweet Potato, Salmon, Mixed Green Salad, Almonds, Apple Cider Vinager.
9:00pm – Bedtime Snack – 85% Dark Chocolate, Peanut Butter, PERFORM Protein + Almond Milk
10.30pm – Magnesium
Just like training, you will not get anywhere near your full potential following a generic plan. At some point you need to individualise the approach to YOU if you are serious about seeing specific results. This requires measuring food, macro balance, changing daily totals based on the volume and intensity of your training, nutrient timing, and so forth.
Each day your nutrition should therefore vary to account for the expenditure you carry out, and be supplied at the times that is needed most. Its a case of trial and error to start and learning what works for you, there are many high-end athletes that still do not know what is best for them. Nevertheless, 80% of your results are attributed to what you put in your mouth, so if you do plan to take your performance seriously, you need to eat (a lot) to perform optimally!
Most of the supplements I take can be found on the Jersey CrossFit TeamUp Store here. I have thouroughly researched the companies and ingredients used, so can vouch for their quality. You can trust that I will only sell products in our gym that I am either taking myself or believe are needed for improved performance and recovery.
If anyone wishes for more information on this or other programs please visit my website here
There will be more posts to follow on this….