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As an athlete, it’s important to understand your nutrition needs. In this podcast episode, the speaker recommends that runners use familiar products such as gels, goo’s, beans, and cubes. Avoid trying new products during a race or event, as they may have adverse effects such as bad taste or increased thirst.
It’s also important to have a set mobility routine, especially leading up to the event. This can include using a combination of lacrosse ball stretching and other methods. Spending a little bit more time on mobility during this week can ensure that the body is ready to go.
Sunlight exposure in the morning and later in the day can help regulate your circadian rhythm, leading to better sleep and feeling more rested. Research shows that delaying coffee intake for an hour or two after waking up can improve how caffeine affects your body, resulting in avoiding a crash or delayed effects. Magnesium is recommended as a supplement for better sleep.
Staying hydrated throughout the day can also improve sleep. The speaker has experience with optimizing performance through their sports career in high school and college, but mainly through CrossFit for the past 8 years. They believe there are multiple things people can do to increase their performance and prepare their bodies for an event.
Consider your carbohydrate intake before and during a competition. Consuming complex carbohydrates like sweet potatoes, rice, or quinoa a few hours before an event is beneficial. Simple sugars like fruit or candy are recommended for quick replenishment of glycogen stores during the event, especially in between events like in a CrossFit competition.
Cut down or eliminate alcohol to help improve your sleep. Alcohol is a sleep disruptor that can interrupt your sleep later in the evening. Drinking water instead of alcohol is recommended.
Hydration is important for good sleep. Carb intake is crucial for athletes, especially those participating in high-intensity or endurance workouts. Protein intake also plays a role, with a recommended range of 1-1.7 grams per pound of body weight.
Recovery is essential and should not be neglected. The “big three” in terms of recovery are lacrosse ball, foam roller, and stretching. Lacrosse ball is best for deeper muscle release while foam roller is better for longer-lasting effects. Stretching is best done after dynamic activities like running, lifting, or working out to cool down.
Overall, applying just 50% of the information discussed in the podcast could lead to better competition results. Check out Dr. Tim’s Functional Fitness Workshop for additional resources and guidance. Keep these tips in mind for your next workout or competition! 💪