Nutrition need not be complicated. In fact, the sooner you get rid of the word nutrition and think in terms of Fuel.
We are fueling our bodies for high performance . We fuel to perform, fuel to recover and fuel to win.
With modern social media, it can be a right pain to believe what is the right way and wrong way to re fuel.
So I am going to break it down into very simple ways to eliminate the confusion and white noise.
Naturally we want to perform at our very best especially on the big days. We need the energy to stay motivated, focused and physically strong. We want to boost our immune system and speed up the recovery system.
You cannot overstate the importance of proper fueling on your brain and cognition. How you eat impacts your brains ability to function, perhaps the most important variable in performance.
You never want to be deprived of nutrients especially when you work out. Eat something before you train like an apple with a handful of nuts, a slice of whole wheat toast with natural peanut butter, yogurt, or a pre workout shake consisting of orange juice and a scoop of protein.
You must eat within 30 minutes after training preferably ten. Don’t waste your workout whether its a mobility session, gym session or pitch session.
When you have finished training your cells are wide open and screaming for nutrients. The quickest and easiest way to replenish them is with a post workout shake of protein.
By having a shake straight after training, you stop the hormone cortisol secretion and start the positive hormones which speed up the recovery process and maximise lean muscle growth.
If you go through the effort to train and don’t take the measures to repair it then you have wasted your workout!
Whoever recovers the quickest and most effectively usually has the competitive edge.
So what do you need to recover? Here is a basic rule:
- Body weight (Kg) 54-67 – 20/25 grams of protein – 50/60 grams of Carbs
- Body weight (Kg) 68-81 – 25/30 grams of protein – 60/75 grams of Carbs
- Body weight (Kg) 81-95 – 30/35 grams of protein – 75/90 grams of Carbs
- Body weight (Kg) 95-111 – 35/40 grams of protein – 90/105 grams of Carbs
If you need another basic formula for working out how much protein you need for after training then just have 0.3 to 0.4 g per Kg of lean body mass post workout.
Keep an eye for my next blog which will be my top 20 foods for Athletic Performance.