TIPS FOR OPTIMIZING YOUR PERFORMANCE THROUGH RECOVERY: FUELING FOR PERFORMANCE PART 2
When it comes to seeing progress and reaching our goals, the things we do outside of the gym (like our nutrition!) are just as important as the training we do in the gym. Recovery plays a huge role not only in how we feel the next day, but how we perform during our workouts and in everyday life. If you have goals of improving your performance in the gym and how you feel overall, take stock of how you’re approaching some of these things. We also share about how supplements can play a role in helping maximize your performance and share which ones we recommend most!
SLEEP FOR OPTIMAL PERFORMANCE
It’s no secret that sleep is important, but sometimes we forget just how important sleep is. If we don’t get adequate sleep, all our hard work training, and dialing in our nutrition won’t pay off. If peak performance is your goal, make sure you are prioritizing your sleep. Shoot for 8 hours a night, even if it means skipping an occasional early morning workout in order to get a little extra sleep.
HYDRATION FOR ATHLETES
Making sure you are adequately hydrated is important for both performance and recovery. Try to add an extra 20 ounces of water to your normal daily water goal on days when training sessions are longer or workouts are higher in intensity.
THE IMPACT OF STRESS & THE IMPORTANCE OF REST DAYS FOR BEST RESULTS
Poor sleep and dehydration are sources of stress on our bodies. We know stress can impact our energy and performance - like how we feel extra crappy on busy work weeks - but we often ignore the stress of overtraining. When you’re feeling exhausted, achy, or beat down, be sure to take a rest day! You don’t have to restrict your food on that day, just use that extra fuel to help you recover. While it can be much easier said than done, you’ll feel much better in the long run.
REFEED DAYS FOR PERFORMANCE ATHLETES
A refeed day is a day where carbohydrate intake is higher than other days. Refeed days are generally given to those who are working towards fat loss goals in order to give them a little break from being in a calorie deficit. If you have a prescribed refeed day, you may often use it as a chance to indulge in a treat or meal that you generally wouldn’t have on a normal day. Another option is to use your refeed day as a tool to fuel heavier, harder, or higher-intensity training days. If using your refeed as a tool to improve performance, try to stick to nutrient-dense whole foods rather than calorie-dense processed foods when adding extra carbs to your day. Avoid using your extra carbs for alcohol and make sure you are extra diligent about hitting your water goal on your refeed day.
OUR TAKE ON SUPPLEMENTS
There is no shortage of supplements promising to help you boost performance without changing your training or your nutrition. Unfortunately, the supplement industry is not well regulated and a vast majority of supplements are not very evidence-based. The good news is that you don’t need to spend tons of money on supplements in order to optimize your performance! If you are looking to supplement your training, here is what we recommend:
CREATINE
Creatine is the most evidence-based supplement on the market and the only one we really recommend for improving performance. Creatine monohydrate is an affordable, heavily researched supplement that has been shown to help build muscle mass, and also has evidence of improving brain function as well. Creatine is safe, effective, and simple to use. There is no need to load or cycle creatine, just stick to 2-5 grams per day.
CAFFEINE
Caffeine is a powerful stimulant that has been found to positively impact strength and endurance. While it should always be consumed in moderation, caffeine is really the only other supplement that has significant research proving its effectiveness in aiding performance.
FISH OIL
Fish oil is an optional supplement that can help reduce inflammation (especially if experiencing joint pain) and can support heart health. Recommended intake is 1000-3000 mg/day.
VITAMIN D
Vitamin D3 is a recommended supplement if you do not get sufficient sunlight. Recommended intake is 5000 IU/day taken with food.
PROTEIN POWDER
Protein powder is not really a supplement but can be helpful if you struggle to hit your daily protein target. There are many varieties of protein powders to choose from (whey, plant-based, collagen peptides).
As you continue to put time and effort towards chasing gains in the gym, remember that part of that is also what you’re doing during the other 90% (or more) of your time throughout the day. Addressing things like sleep and stress can play a huge role in your body’s ability to get the most out of your workout and in turn, really maximize your efforts toward your goals. Training is important, but supporting your training is even more important.
Check out these posts for more on improving your performance and optimizing your training goals and grab a copy of our free guide on Fueling for Performance to learn how to optimize both your nutrition and your time in and out of the gym.
All You Need to Know About Supplements