Key takeaways:
The roles of various nutrients and their functions.
Optimal times for eating different foods.
Guidelines for pre/post-workout nutrition.
Strategies for energy provision.
Managing cheat days effectively.
Essential do's and don'ts of nutrition.
The impact of nutrition, when coordinated with a training plan, on mental well-being
* The Paul Saladino and Liver King Phenomena
Dr. Saladino, known for his meat-only dietary stance, amassed significant attention and success. Yet, intriguingly, he later revised his once unwavering advocacy for such a restrictive diet.
Similarly, Liver King (Brian Johnson) became a figurehead for consuming liver, advocating its benefits to the point of building a business empire around it. However, his recent admission of steroid use has cast a shadow over his claims, prompting us to question the authenticity behind such extreme dietary practices.
Science is not different.
The debate around optimal protein intake is particularly poignant. Traditional guidance suggested 1.2–1.6 g/kg/day significantly benefits muscle building and recovery compared to lower intakes. Yet, emerging research challenges the notion of a protein intake ceiling, suggesting we might need to rethink our daily protein consumption.
In the ever-evolving landscape of nutrition, we must approach new trends with both curiosity and caution, integrating insights into our diet.
Nutritional science is inherently dynamic, with new findings continually reshaping our understanding. What's deemed beneficial today may be debunked tomorrow, emphasising the importance of further research and being up-to-date.
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* What is Performance Nutrition?
First: Strength To Weight Ratio
Performance nutrition involves a competitive aspect where managing weight reduction is key to enhancing strength output. The sweet spot, or what we might call 'the Highest Snatch Point,' is where an expert in performance nutrition finds the optimal strength-to-weight ratio. This is the critical intersection where weight reduction aligns with peak performance levels, enabling athletes to perform at their best.
However, managing this balance is delicate; failing to do so can lead us into a zone where strength starts to wane rather than peak.
Second: Effective Recovery
The recovery aspect of performance nutrition is equally vital. Rapid recovery is essential for athletes to continue improving their skills and building muscle capacity essential for peak performance. Slow recovery can leave athletes trapped in a cycle of excessive stress, impacting their metabolic efficiency adversely. Delayed recovery may cause muscle de-conditioning, in other words, extended muscle inactivity which an athlete loses their performance capacity.
Third: Major Minerals
Performance nutrition focuses on the balance of major minerals like calcium, potassium, and magnesium, essential for muscle function, nerve signalling, and energy metabolism. Optimal intake ensures peak physical performance, enhances recovery, and supports overall health.
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The next section explains how to build habits and apply nutrition strategies to achieve peak performance.
The Case of Flo
What could Flo have done better?
Effects of Vitamin & Mineral Deficiency
Flo introduced calorie deficit to his energy management before the competition. However, he significantly decreased the variety of food that he consumed. This is problematic.
Flo's approach to cutting weight by significantly reducing calorie intake and simplifying his diet is incorrect because it likely compromised his nutritional balance. When he limited the variety of foods he consumed, he not only reduced his calorie intake but also likely decreased the range of essential nutrients, including vitamins and minerals, that his body needs for optimal performance, recovery, and health.
To correct this approach and ensure Flo receives a well-rounded array of nutrients, I designed a diverse and nutritious shopping list that incorporates a variety of food groups. The shopping list mainly includes vitamin and mineral profile for each food item, food category, calories per serving and macro tracker per meal:
The shopping list is designed to enhance performance, aid recovery, and ensure mineral balance for peak health. Additionally, the list accommodates lifestyle preferences and cultural dimensions of nutrition, supporting the creation of a sustainable diet. The composition of the shopping list is a standalone article that I will write in the near future.
If you want to learn more on the benefits of consuming diverse foods please listen the podcast and explore the work of Doctor Tim Spector, a leading functional medicine expert.
The essence of the shopping list is to guarantee that athletes, for example, get the adequate amount of magnesium they need for optimal performance and health. Therefore, I’ve carefully curated a selection of foods abundant in magnesium, incorporating both plant-based and animal-based options:
Pumpkin Seeds: A plant-based source rich in magnesium.
Spinach: A leafy green vegetable high in magnesium.
Almonds: Nuts are a good source of magnesium.
Black Beans: Legumes provide magnesium as well.
Quinoa: A whole grain that is also rich in magnesium.
Dark Chocolate: Contains magnesium, especially in high cacao varieties.
Avocado: A fruit providing a good amount of magnesium.
Tofu: A plant-based protein source with magnesium.
Fish: Especially mackerel and salmon, which offer good amounts of magnesium.
Beef Liver: Organ meats like liver are significant sources of magnesium.
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Inefficient Weekly Calorie Intake Distribution
Flo did not adjust his macros & calorie deficit based on the training day intensity.
Weekly training distribution is about creating a weekly plan that varies between skill development and high-capacity training. The following plan includes macro distribution and calorie deficit between 300 (low) and 500 (high) maximum calorie deficit per day:
Monday: Sport-specific intense session focusing on power and speed development. [Low Calorie Deficit]
Carbohydrates: 55-60%
Protein: 25-30%
Fats: 15-20%
Tuesday: Moderate Intensity & Recovery, focusing on sport-specific skills. [Moderate Calorie Deficit]
Carbohydrates: 40-50%
Protein: 30-35%
Fats: 20-30%
Wednesday: Strength and Conditioning, focusing on core, lower, and upper body strength crucial for the athlete's sport. [Moderate Calorie Deficit]
Carbohydrates: 40-50%
Protein: 30-35%
Fats: 20-30%
Thursday: Active Recovery, involving activities like light yoga or a low-intensity cycle, focusing on promoting muscle recovery and reducing fatigue. [Moderate Calorie Deficit]
Carbohydrates: 35-45%
Protein: 30-35%
Fats: 25-35%
Friday: High-Intensity Training & Specificity, with a focus on strategy and execution at high intensity. [Low Calorie Deficit]
Carbohydrates: 55-60%
Protein: 25-30%
Fats: 15-20%
Saturday: Long Session, focusing on maintaining the endurance base, specific to the athlete's sports requirements. [Moderate Calorie Deficit]
Carbohydrates: 50-55%
Protein: 25-30%
Fats: 20-25%
Sunday: Rest. [High Calorie Deficit]
Carbohydrates: 30-40%
Protein: 30-35%
Fats: 30-40%
The average daily intake of carbohydrates in bodybuilders has been reported to range from 2.8 to 7.5 g/kg/day, compared to 4.2–8 g/kg/day in strength-athletes.
Strength trainees are advised to consume at least 15 g carbohydrates and 0.4 -0.5 g/kg protein within 3 hours of their training sessions.
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Energy Accumulation and the Anabolic Window
Flo did not differentiate the content of nutrition pre- and post-workout periods.
Energy accumulation is the process facilitated by nutrition that prepares us for our training. The primary purpose of this nutrition is to create a readily available source of energy. To briefly understand this, the accompanying graph illustrates energy systems of our body.
Before training, we require a significant amount of energy, predominantly glucose, which is derived from carbohydrates. However, sports specificity will dictate our pre-workout nutrition strategy. For example, HYROX event covers all forms of energy production:
The shopping list needs to feature slow-digesting carbs, such as buckwheat, sweet potato, quinoa to manage blood sugar level, hunger and cravings. Hence, within 3 hours before training, we need to focus on energy accumulation.
Post-training, we transition into the anabolic window. This period is theorised to be the prime time for protein intake. The shopping list will detail which food items are optimal for pre- and post-workout consumption.
During Anabolic Window, we have to take our creatine.
Creatine is critical to consume during the post-workout period for recovery and muscle-building reasons:
Enhanced Recovery: Consuming creatine post-workout can help replenish the body's creatine phosphate stores more rapidly. This is significant because creatine phosphate helps regenerate ATP (adenosine triphosphate), which is the primary energy currency in muscle cells. By replenishing creatine stores immediately after exercise, you support quicker recovery of this energy system, which is particularly beneficial after high-intensity or resistance training.
Increased Muscle Cell Hydration: Creatine has an osmotic effect, meaning it pulls water into muscle cells, increasing their volume. This cell volumization is beneficial for several reasons, including improved muscle recovery and increased protein synthesis, which can aid in muscle growth and repair.
Enhanced Protein Synthesis: Post-workout is a critical time when your muscles are primed to repair and grow in response to the stress of training. Consuming creatine during this time can enhance the body's ability to synthesize new muscle protein, partly due to the increased cell hydration, which is thought to act as a stimulus for protein synthesis.
Reduced Protein Breakdown: Some research suggests that creatine supplementation may help reduce the rate of muscle protein breakdown during the recovery phase. This effect, combined with increased protein synthesis, can contribute to overall muscle growth and strength gains.
Synergy with Carbohydrates and Protein: When creatine is consumed post-workout, particularly in conjunction with carbohydrates and protein, it can help maximise creatine uptake into muscle cells. The insulin spike from carbohydrates helps shuttle creatine into muscles more effectively, while protein provides the necessary amino acids for repair and growth.
Red meat, fish and poultry have high concentration of the creatine. While these food items are rich in creatine, the concentration is much lower compared to creatine supplements. An average diet provides about 1 gram of creatine per day, which is beneficial but often not sufficient to maximise the ergogenic benefits of creatine, especially for athletes. Thus, supplementation with creatine monohydrate is important to ensure athletes are getting an effective dose for enhancing athletic performance, typically around 3-5 grams per day.
Mental Health Aspect of Nutrition
Channel 1: Strategic Shopping to Avoid Guilt:
You need diverse and detailed shopping list
Crafting a shopping list with a variety of nutritious and satisfying foods can prevent the sense of deprivation that often leads to overindulgence. Incorporate a range of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure your meals are balanced and appealing. When you fill your plate with diverse, nutrient-rich foods, you're less likely to feel deprived and overdo it with cheat meals.
Channel 2: Limiting Access to Unhealthy Choices:
You need to impose artificial scarcity
One effective strategy to manage temptation is to reduce your immediate access to less nutritious foods. By not stocking these items at home and instead creating 'artificial barriers,' you make it less convenient to indulge impulsively. If you love snacks, consider preparing healthier versions yourself. This way, you control the ingredients and can tailor them to your nutritional preferences and goals.
Channel 3: The Benefits of Home Cooking:
Socialise around healthy cooking events
Cooking your own meals is not just a strategy for eating healthier but also an opportunity to become more mindful about what you're consuming. Engaging in the cooking process can deepen your appreciation for food and help you make better dietary choices. Additionally, organising or participating in healthy cooking events can be a fun and social way to share this mindfulness with friends or family, creating a supportive community around nutritious eating habits.
Channel 4: Supporting Mental Health Through Gut Health:
Your mental health is partly defined by your Gut Microbiota
Emerging research highlights the profound connection between gut microbiota and mental health. A diet rich in varied and wholesome foods can positively influence your gut biome, potentially enhancing your mood and overall well-being. Incorporate probiotic-rich foods like yogurt, kefir, and fermented vegetables, as well as prebiotic foods like garlic, onions, and bananas, to nourish your gut microbiota and support your mental health.
The gut microbiota is estimated to form a complex ecosystem containing 1,014 microorganisms. It contains 3.3 million genes and outnumbers the human genome by about 150-fold. At the same time, it is built by more than a thousand different species of microorganisms. The gut-brain axis describing the bidirectional relationship between the gastrointestinal tract and the central nervous system uses several communication mechanisms. Mutual exchange of information can occur via the autonomic nervous system and the vagus nerve. Many of the effects of probiotics on mental status are associated with information transmission via the vagus nerve.
