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About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (Oct. 11, 2017)
Wednesday, October 11, 2017 The Nugget Newspaper, Sisters, Oregon 15 Eating for optimal performance By Ryan Hudson Correspondent It is human nature to asso- ciate food with taste. Most people associate eating with recreation or pleasure. Many people turn to food for com- fort, satisfaction and indul- gence. And its common sense now, in this era of obesity we have found ourselves in, to associate food with weight loss or gain. Don’t eat this because it will make you fat and do eat this because it will help you lose weight. But what if we looked at food as how it will make us feel ... and perform? What if we looked at food as the drug that it is? Like the fuel that it is? This was the epiphany I had at my first nutrition cer- tifications. How we feel and perform is not just about our body composition, even our health and fitness level, but very much about what we ate before our workout, this morning and last night. Did we fill up our tank with pre- mium? Unleaded? Worse? Our performance, mood, energy, and wellness are very much controlled by hormones. Our food has a huge impact on our hor- mones. Insulin is impacted by each thing you put in your mouth. Did it stabilize, spike or crash your insulin level? The problem with “carb-load- ing” or taking in highly gly- cemic foods is that it spikes your insulin level and eventu- ally crashes it. You may feel good and perform well for a while — but what goes up must come down. This can put you on a rollercoaster and also cause you to gain and We are also one meal away from feeling like garbage and performing like crap. retain fat. The Zone Diet is all about staying in “the zone” of insu- lin balance and not riding this insulin rollercoaster. Eating balanced meals that do not contain highly glycemic foods keeps you in the zone. Another diet that helps keep you in this peak perfor- mance zone is the Paleo Diet. Essentially it’s the “cave- man” diet or “hunter-gather” diet that follows a basic rule of thumb of “if you can pick it or kill it you can eat it.” The first few words of “World-class Fitness in 100 Words” written by CrossFit founder Greg Glassman, are: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.” This is basically the Paleo Diet and the Zone Diet. Now, since these diets have been widely accepted as great options for performance athletes, questions have arisen on how to approach pre- and post-nutrition for maximized performance. This is where programs such as Eat to Perform and Renaissance Periodization (among others) have come into popularity; they address the timing and quantity of nutrition before and after training or sport. What the majority agree on is that it maximizes per- formance and recovery to sandwich the majority of your carbohydrate intake around your workout or competition. Some people who want to lean out have very low carb intake — around 20 percent — while others may be prescribed as much as 60 percent when they are trying to gain mass; others are more balanced, around 40 percent. Either way, about 50 percent of your carb intake should occur within one hour prior to and within one hour after your workout or competition. This PHOTO PROVIDED will accompany a Ryan Hudson used pre-planned nutrition to balanced serving of recover from a tough weigh-in and win his first protein and fat, but World Championship in Denmark in 2014. the extra carbs will help you fuel and recover around those times. from your performance. Off days should contain They should be low-gly- similar carb content but more cemic carbs like sweet pota- balanced throughout the day. toes or yams so insulin levels To find the magic “pre-work- are not spiked and it should out meal” for you it may take be noted that the rest of the some experimentation and meals throughout the day trial and error. It may require should be lower-carb. You are weighing and measuring not necessarily intaking more foods to determine the opti- carbs on training or competi- mum blend of macros that tion days (except for extreme See EATING on page 18 cases) but just taking more in Customized Programs for Ages 8 to 80 37 one-hour group classes a week to fi t your schedule. Private one-on-one, customized training Tuesday/Thursday mornings. Only a few spots left, call for availability. Free introductory private session to Fast Track your health & fi tness to be your best in all y your activities! 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