High Performance Nutrition
Key Takeaways
• Consuming a balanced meal with carbs and protein 2-3 hours before your workout provides optimal energy and prevents muscle breakdown during exercise. Understanding the principles of high performance nutrition can enhance your workout and aid in recovery.
• The post workout “anabolic window” of 30-45 minutes is prime time for nutrient absorption to kickstart muscle recovery and growth.
• Hydration is a critical but often overlooked component of workout nutrition, aim for 16-20oz of water 2 hours before exercise and 8oz every 15-20 minutes during activity.
• For maximum muscle repair and glycogen replenishment, aim for a 3:1 or 4:1 carb to protein ratio in your post workout meal.
• Whole food options often provide superior nutrient profiles compared to supplements, though supplements offer convenience when whole foods aren’t practical.
The Power Behind Your Performance: Nutrition That Makes Or Breaks Your Workout
Your body is a high performance machine that requires premium fuel to operate at its peak. What you eat before and after your workout isn’t just a minor detail; it’s the difference between crushing your goals and hitting a wall. Considering high performance nutrition in your pre and post workout meals acts as the bookends that support your fitness journey, providing both the energy to perform and the nutrients to recover.
The science is clear, strategic nutrition timing and composition directly impact your strength, endurance, muscle growth, and recovery time. Studies consistently show that athletes who prioritise high performance nutrition around their workouts experience 20-40% better performance outcomes than those who train in a nutritionally compromised state. Your muscles don’t just grow during workouts; they break down. It’s the recovery fuelled by proper nutrition that builds them back stronger.
While many fitness enthusiasts focus exclusively on workout intensity and duration, the truth is that even the most perfectly designed training programme will fall short without proper nutritional support. Legendary strength coach Charles Poliquin once said, “Your body composition is 80% nutrition and 20% training.” This isn’t to minimise the importance of proper exercise, rather, it highlights how crucial a high performance nutrition approach is to your fitness results.
“You can’t out train a poor diet, and you can’t maximise your genetic potential without proper nutrition timing. What you eat in the windows before and after training can amplify or diminish the work you put in at the gym by high performance nutrition standards.”