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Nutrition for Peak Performance

Nutrition for Peak Performance

The Impactic Sport Program Home Page

WELCOME TO NUTRITION FOR PEAK PERFORMANCE!

Check out the introductory video below.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Stay Hydrated

Stay Hydrated

The Impactic Sport Program Home Page

HERE ARE SOME FUN FACTS ABOUT WATER:

1. Water makes up 80% of your blood’s volume.

2. There is not a single cell in your body that does not rely on water.

3. It helps with digestion.

4. It transports materials throughout the body.

5. It eliminates waste products.

6. It regulates body temperature.

7. It is used for energy production.

TODAY’S EXERCISE: HYDRATION CHALLENGE

On a normal day you should drink at least half your body weight in ounces of water each day. For a 150lb person, that’s 75 ounces or 2.2 litres. For a 100lb person, that’s 50 ounces or 1.5 litres However, as high performance athletes you should be drinking more than that as you lose a lot of water during exercise.

For the next week, track your water intake to see if you’re close to the recommendation.

Use the “Track your hydration“ form on page 22 of your Athlete Workbook.

Dive Deeper

For more specific guidelines for optimal hydration, check out this article.

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The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Hydration for Peak Performance

Hydration for Peak Performance

The Impactic Sport Program Home Page

HYDRATION GUIDELINES FOR PRE, DURING, AND POST-EXERCISE

Pre-exercise Hydration

  • 4 hours before training / competition drink 400-600mL or the equivalent of about 5-7 mL/kg body weight.

  • 2 hours before training / competition drink 3-5mL/kg body weight.

  • 10-20 minutes before training / competition drink only 200-300mL of water.

  • The fluid source should be water accompanied by a light meal or snack that provides carbohydrates and electrolytes such as sodium and potassium.

During Exercise

  • Replace fluids frequently. The key is to drink early and at regular intervals.

  • 150-350 ml every 15-20 minutes.

  • For low intensity exercise or higher intensity exercise less than 1 hour in duration, water is sufficient.

  • For high intensity exercise longer than 1 hour, you can choose sports drinks that have 30-60g of carbohydrate / 1L of water.

Post Exercise

  • You should consume 1.5 times the fluid lost during exercise. Weigh yourself before and after activity and replace 450-675ml of fluid for every 0.5kg of body weight lost.

  • Do not replace this all at once! Drink to comfort level and then divide the rest of the amount required for hydration over time.

  • Again if the activity was longer than an hour, was of high intensity, or was done in the heat and you were sweating lots, then choose a sport drink to help with electrolyte replacement.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Everyday Nutrition for Athletes

Everyday Nutrition for Athletes

The Impactic Sport Program Home Page

Below are some basic recommendations to follow for optimizing your sports nutrition on a daily basis.

KEY POINTS:

1. Avoid processed and packaged foods.

2. Include lots of vegetables of different varieties and different colours.

3. In general, choose complex carbohydrates including quinoa, whole grains, vegetables, fruits, beans, legumes (lentils, chick peas, beans), nuts, and seeds.

4. Avoid simple carbohydrates often found in breakfast cereals, white bread, pastries (cakes, cupcakes, muffins), candy, sweet drinks (including fruit juices), sugars, and syrups.

5. Eat healthy protein sources throughout the day such as eggs, tuna, hemp hearts, quinoa, nut butters, legumes (lentils, chick peas, beans), poultry, fish, and grass-fed meat.

6.  Reduce your consumption of saturated animal fats, and trans fats (red meat, butter, cheese, ice cream).

7. Increase your consumption of healthy fats (olive oil, peanut oil, fish, flax, avocado, nuts, and seeds).

Check out this page for some easy recipes!


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Pre-Exercise Nutrition

Pre-Exercise Nutrition

The Impactic Sport Program Home Page

KEY POINTS:

1. Make sure you drink some water before your workout.

2. You can likely get everything that you need from a well-balanced meal about 2-3 hours before your workout or competition.

3. If you’re eating within an hour of working out stick to simpler carbs, and avoid anything too high in fat, protein, or fibre. Some ideas are:

  • Oatmeal and banana

  • Applesauce

  • Smoothie

4. Practice and tweak these recommendations to find what fits with YOUR body and YOUR schedule. Nutrition is highly individual!

CHECK OUT SOME PRE-WORKOUT RECIPES HERE


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Greg's Basic Sports Drink

Greg's Basic Sports Drink

The Impactic Sport Program Home Page

Today’s Recipe: Greg’s Basic Sports Drink

If you’re exercising for longer than an hour or in extreme conditions (e.g. extreme heat), you want to ensure you have adequate carbohydrates and electrolytes to fuel your workout.

Commercial sports drinks are usually full of additives. However, you can make your own homemade sports drinks. Here is an easy recipe to follow:

Ingredients:

1.5 litres water

juice from 3 lemons, limes, or oranges

1/2 tsp sea salt

1 tbsp honey

Check out more sports drink recipes here


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Watermelon Coconut Sports Drink

Watermelon Coconut Sports Drink

The Impactic Sport Program Home Page

Today’s Recipe: Watermelon Coconut Sports Drink

Here is another easy homemade sports drink you can make to ensure you’re getting enough carbohydrates and electrolytes.

Ingredients:

1 cup watermelon

1 cup coconut water

juice from 1 lime

1/2 tsp sea salt

Blend ingredients together.

CHECK OUT MORE SPORTS DRINK RECIPES HERE


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Post-Exercise Nutrition

Post-Exercise Nutrition

The Impactic Sport Program Home Page

KEY POINTS:

1. Hydrate!

2. Refuel with healthy carbohydrates, fats, and proteins.

3. If you've completed an aerobic workout, have a meal with a 4:1 carbohydrate to protein ratio. Following a strength workout, the ratio should be closer to 2:1

4. Choose whole foods that are nutrient dense and not processed.

5. If you live further away, you should pack food the night before. Here are some post-workout snack ideas:

  • Protein powder (with water or nut milk)

  • Egg salad sandwich (on wholegrain bread)

  • Cottage cheese

  • Organic trail mix (unsulphured dried fruit + raw nuts/seeds)

  • High-quality snack bars (e.g. Elevate Me, Simply Protein)

CHECK OUT MORE POST-WORKOUT RECIPES HERE

Source: Trionne Moore, BA RHN, www.trionne.ca & Dr. Melissa Piercell, ND.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.