B I N A R A G A . I N F O

Eating For Performance

Jamie Nuggett

So your getting ready for your max bench this week, have you eaten for maximum performance?

Trying to get ready for a big day in the gym or any other sporting type event can be an exercise in futility if you do not prepare yourself. Part of preparing yourself means eating the correct food, taking the correct supplements and mentally focusing on the task at hand.
Amateur and Pro athletes alike have similar eating plans for performance.

Tip 1-Water
Water as performance enhancer?
Ø Water replenishment is the most important performance factor during exercise.
Ø Reductions in your body water content as little as 4% can impair performance.
Detailed below is a brief idea of how to drink prior to an event or to the gym.

Two hours before your event or before the gym, you should load up on water. This will help you avoid dehydration and ensure optimum intake. Depending on your body weight you should consume 18-24 oz of water. Doing this will allow your body to "top-off" with water and provide enough time for you to urinate the excess water that will pass through before the event. Then at 15 min before the event drink another 12-20 oz of water.
This "hydration super-concentration" is an excellent way to increase performance.

Tip 2
Consume complex carbohydrates 2 ½ hours to your event

2-½ hours prior to your event, a bowl of oatmeal can help out a great deal. The slow burning carbohydrates should help you sustain your energy levels throughout. It is also very easy on the gut, because you do not want an upset stomach on a heavy squat day (if you know what I mean).

Tip 3
Eat a mixed meal 4-5 hours before your event.

4-5 hours before your event, have a mixed somewhat large meal, containing 3 parts carbohydrates, 2 parts protein and 1-part fats. Try to keep your carbohydrates complex and stay away from cheap sugars. Good ideas for foods are steak and baked potato with salad & veggies. I don't know what it is maybe the animal instinct, but I like having red meat before a big day of slinging iron.

Supplementation on your big day

There are a lot of supplements on the market, but which ones should you take on the big day?
Tip 1
Take these for sure.

Creatine
If you haven't you tried it- you should, it is completely safe and helps you perform at a higher level. Creatine plus carbohydrates works better but Creatine + Carbohydrates + Lipoic acid works best

Daily multi-vitamin
I don't need to explain to you, that lacking any of your vitamins could lead to a decrease in performance.

Protein powders
These are a good idea anytime, not just on event day. For optimum health try to consume 1gram per pound of Lean bodyweight per day.

Take these if you like.

Acetyl l-carnitine
This product will help you raise your natural T levels and help prevent over-training, by helping produce Anti-oxidants and by reducing cortisol.

Ephedrine
Anyone, who has taken this product, knows its pronounced effect.
Ephedrine might be for you, if you need a good kick in the pants to get you going. Careful though, it can give you the jitters.

Caffeine
As above, this also can be used for a short burst of energy. Studies show that when athletes took caffeine in tablet form ½ hour prior to exercise they were able to perform longer and at a higher intensity.

Conclusion:
Eating the right food before you lift, can be the difference in breaking a new record for yourself. Failure to do so is setting yourself up for it (failure that is).

Until next time
Jamie Nuggett