One way to optimize performance is to fuel correctly during your training and event. Developing a proper fueling strategy enables you to perform your best, will reduce fatigue and muscle damage, and aids your recovery both during training and following the event.
1-2 weeks before an event:
It’s important to create an “energy reserve” for your event or competition, so focusing on complex carbohydrates, lean meats, healthy fats, and collagen-rich foods allow for full recovery from workouts and training as well as build-up of glycogen, the stored form of glucose within the muscle tissue. Emphasizing meats with higher creatine contents can help with endurance training and muscle perfusion, such as bison. Increasing foods high in iron will help to support athletic performance. Staying hydrated during and after training including electrolytes on a regular basis (4-5x/week, not necessary every day).
Mediterranean Baked Sweet Potatoes
Firecracker Bison and Rice Bowls
Day Before the Event:
The day before the event, it’s important to keep things light and consider high-fiber options like oatmeal, brown rice, or brassica vegetables. Carbs are your friend here! Keep dairy at a minimum to reduce inflammation and eat lots of high-antioxidant fruits for inflammation reduction.
Mediterranean Orzo Pasta Salad
Southwest Chicken and Rice Bowl
Day of the event:
Light breakfast with a good amount of carbs – save the protein for after! Depending on duration and intensity of the event as well as the temperature, electrolytes and gels can be useful for sustaining output. Pre Workout supplements, caffeine, and beta-alanine are well-known for the enhancing performance and extending output.
Hours following the event or competition:
Prioritizing protein intake (through animal protein, vegetable protein, or supplemental protein) will provide the building blocks for muscular repair and recovery following the event. Generally we want to focus on at least 30 grams of protein following any athletic event. Magnesium works great for muscle recovery, specifically magnesium glycinate and threonate. Branch Chain Amino Acids (BCAAs) work well for those looking to support muscle growth and density.