Thursday May 15th
We eat to perform, everything else is a side benefit. When you begin to understand that concept the rest happens magically. But the real goal we all look for here at Undisputed is health and performance. This is a great read. I will add the other part next Thursday. Enjoy and eat to PERFORM!!!
Fueling for Competition | Part 1
While a leaner body may be a great long term goal, in the short term it could be a disaster.
When asked to sum up the advice we give to athletes in regards to their nutrition, initially I was stumped. I think, like most people, you get caught up in your day-to-day activities and (almost) assume that folks somehow understand your message without any requisite explanation. What is everyday for me may be very confusing to others. The reality is often the very opposite; a lot of people still have no idea what Eat To Perform is about, so for this article I’m going to assume you’ve never heard of us. I’ll explain part of our progression with athletes, as well as some of the thought process behind what we’re trying to accomplish with our methods.
HOW DO I EAT TO PERFORM?
First of all, I need you to understand that we’re speaking to athletes – everyone from the novice to the elite – who want to improve both their performance and body composition. I believe it’s important to clarify that ETP is for folks at all levels of development because the pervasive assumption made by beginners is that their approach to nutrition should be dissimilar to that of a champion, especially as far as basic energy requirements are concerned.
Boy, do I have news for you! The bad news is that when the basics aren’t taken care of, it’s hard to reach for greater heights and many of us (maybe even you) have experienced the ill-effects of undereating. The good news is that there is a way to estimate how much an athlete actually needs to eat to perform and look their best. The nice thing about this method is that it gives a very specific number that my team uses to give very specific advice regarding food choices, nutrient timing, and supplementation.
On the Eat To Perform site we have a calculator that is a composite of three formulas that estimate total daily energy expenditure (TDEE) based upon a number of factors including height, weight, lean body mass, and activity level. The two activity modifiers that are most relevant for people that exercise with intensity are the “active” and “very active” numbers. As you’ll find, athletes need to eat more than sedentary people or folks who exercise purely for recreation.
BODY FAT TESTING
The TDEE number estimated by our calculator is only as good as the data you plug into it. The more accurate the information, the better the result. For this reason, we often recommend body fat testing to get a handle on exactly how much lean mass an athlete carries as this greatly influences resting metabolic rate (RMR) and TDEE.
The problem with exposing athletes to body fat numbers is that it often confuses the point; many people don’t concern themselves with body fat on a daily basis so introducing it before a competition will often distract the athlete from the real goal of hard training – to get better in the very short term for an event. If it were up to me, folks would never know their body fat percentage because the response is almost always “I want that lower.”
While a leaner body may be a great long term goal, in the short term it could be a disaster. The whole point of getting the test in the first place is to simply establish a baseline. Once we know if the athlete is getting in an appropriate amount of food for their level of activity, we can make modifications and get things moving in the right direction. That’s it.
1 mile run
Rest 3 minutes
Rest 2 min
Rest 1 min
Same w/ 45/25lb
*Can be plate, KB, DB, or vest