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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 acts as solvents for nutrients.

4. It aids in digestion and absorption.

5. It transports materials throughout the body.

6. It eliminates toxins and waste products.

7. It regulates body temperature.

8. 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. Eat whole foods, avoiding processed and packaged foods full of refined sugars.

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

3. In general, choose complex carbohydrates high in fibre.

  • Healthy carbohydrates include quinoa, whole grains, vegetables, fruits, beans, legumes (lentils, chick peas, beans), nuts, and seeds.

  • Avoid simple carbohydrates that are often found in refined and processed foods like breakfast cereals, white bread, pastries (such as cakes, cupcakes, muffins), candy, sweet drinks (including fruit juices), sugars, and syrups.

4. Don’t eat all of your protein in one meal. You should be consuming protein throughout the day.

  • Healthy protein sources include eggs, tuna, hemp hearts, quinoa, nut butters, legumes (lentils, chick peas, beans), poultry, fish, and grass-fed meat.

5.  A low-fat diet does not = healthy eating. However, the type of fat you eat has a major effect on your overall health.

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

  • Increase your consumption of healthy fats. Healthy fats include 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. Eat a meal that is high in carbs (about 60g) about two to three hours before exercise. This meal should include protein and fat as well.

  • For example a meal of fish, quinoa or rice, with some sweet potato and other veggies.

  • Banana and nut butter on whole grain toast is another great option for a high carbohydrate meal.

2. If you are eating less than an hour before a workout, you want to stick to simpler carbs, and avoid anything too high in fat, protein, or fibre.

  • If you are exercising in the morning, a great option is oatmeal and banana. This will give you enough carbohydrates with low glycemic load to keep your blood sugar steady into your workout.

  • Applesauce makes a nice, easily digestible snack.

  • You may want to consider a liquid form of fuel such as a smoothie.  

3. Most people are constantly dehydrated so drinking some water before your workout will help you perform at your best. For specific water recommendations, check out this page.

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.

During Exercise Nutrition

During Exercise Nutrition

The Impactic Sport Program Home Page

BASIC GUIDELINES:

1. In general, you only need water during your workouts.

2. If you are doing a hard endurance workout, training for a triathlon or marathon, or doing multiple workouts in one day, then you can benefit from having some carbohydrates during your practice.

3. These can be in the form of a beverage, gel or bar (low-protein, low-fat, low-fiber), depending on your personal preference.

4. You can consider adding branch chain amino acids (BCAAs) to these options. BCAAs are special protein components that can be used as fuel during exercise. BCAA powder can be easily added to liquids to boost performance further.

5. Unfortunately, commercial sports drinks are full of additives. You might want to consider Homemade Sports Drinks.

CHECK OUT THESE HOMEMADE 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! Once you’re done your workout, drink some water. If you’ve had a really hard workout try coconut water, homemade sports drinks, or watermelon juice.

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

3. If you live fairly close to your setting, and you can wait and consume a meal within the hour.

  • Choose whole foods that are nutrient dense and not processed. It is important to ensure adequate carbohydrate and protein in your meals.

4. 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.