Performance Nutrition

I have a fascination with training and performance nutrition. There are many diets on the market today. Many of these diets work and work well. I look at nutrition a little different than just a diet. I realize this isn’t the norm. Most people want a cookie cutter program that works. Tell me what to eat and when to eat it so I’ll get results. If you want to perform at your best when dealing with nutrition and training, you have to learn. I just finished two books on performance nutrition. One was Nutrient Timing, written by John Ivy, Ph.D. and Robert Portman, Ph.D. and the second one is Comprehensive Performance Nutrition by Justin Harris. These two books are similar in several ways but different as well. When I choose a nutrition book to read and study, I look at the authors and their credentials. I don’t look at the marketing or all the fluff. Fluff sells but science gets results.

Our bodies adapt to training, thus you change your routine. Nutrition is the same way. Our body will adapt to a diet and our results stop. Our body requires protein, carbohydrates, essential fats and water. That will never change. When, how much and in what combination we put these in our bodies will change. If you are training at a high level, your diet will be different than someone who walks for one hour, five days per week. The bottom line is this; there is no cookie cutter program.

In this article, I am going to discuss nutrition for pre, during and post training. This information was compiled from the book, Nutrient Timing. I want to give credit to Dr. Ivy and Dr. Portman. The drink combinations are products I have used and have had great results with.

Let’s talk a bit about what our body needs before, during and after we train. The 1st phase we will talk about is the energy phase. This is 10 minutes prior to and during your workout. Here are the benefits of consuming the proper energy phase drink prior to and during your workout. I will give my recommendations for energy and anabolic phase drink mixtures as well as the rapid segment growth meal at the end of the article.
1. Increase nutrient delivery to muscles and spare muscle glycogen and protein.
2. Limit immune system suppression.
3. Minimize muscle damage.
4. Set the nutritional stage for a faster recovery following your workout.

The 2nd phase or anabolic phase is of great importance as well. This mixture should be ingested within 45 minutes following your training session. Below are the benefits of an anabolic phase nutrition drink.
1. Shift metabolic machinery from a catabolic state to an anabolic state.
2. Speed the elimination of metabolic wastes by increasing muscle blood flow.
3. Replenish muscle glycogen stores.
4. Initiate tissue repair and set the stage for muscle growth.
5. Reduce muscle damage and bolster the immune system.

The 3rd phase I will touch on today is the rapid segment growth phase. This meal should be consumed within the 1st four hours of your training. Below are the benefits of this meal.
1. Maintain increased insulin sensitivity.
2. Maintain the anabolic state.
3. Maintain positive nitrogen balance and stimulate protein synthesis.
4. Promote protein turnover and muscle development.


Energy Phase Drink: 10 minutes prior to and during your workout
1. ½ - 1 scoop of whey protein
2. 1-2 scoops of waxy maize
3. 2 oz. of Monavie
4. 1 scoop of AdvoCare rehydrate drink mix
5. 12-16 oz. of water

Anabolic Phase Drink: Within 45 minutes after your workout
1. 1-2 scoops of Advocare post workout formula
2. ½ - 1 scoop of whey protein
3. 1-2 scoops of waxy maize
4. 2 oz. of Monavie
5. 1 scoop of AdvoCare rehydrate drink mix
6. 12-16 oz. of water

Rapid Segment Growth Meal: Within the 1st 4 hours after your workout
1. 1 serving of lean protein
2. 1-2 servings of complex carbohydrates
3. 1-2 servings of fibrous carbohydrates
4. 12-16 oz. of water

This is just a small portion of how performance nutrition works. If you are going to train hard, why not make the most of your training. We all have to perform on a daily basis. Do you want to perform at your best? Give this a try. You will feel and see a difference. Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Scott Hines Sr. EdM, C.S.C.S. RKC
High School Strength and Speed, LLC
www.highschoolstrengthandspeed.com
www.highschoolstrengthandspeed.blogspot.com


Disclaimer:
You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietitian.
Copyright © 2008 High School Strength and Speed, LLC