By: Ryan Turner, RD, CSSD
Lift Off Competitors! We’re just a few weeks away from the competition and your time to shine. Through the next few weeks you’re setting the stage for your most impressive display of power and strength – with your Tone House family behind you and cheering you on.
From a nutrition standpoint it’s important for you to take advantage of each opportunity to fuel your muscle and recover from training. String together as many great fueling days as you can to support health, performance, and recovery.
If you’re looking to drop to a lower weight classes before the event make sure to set your expectations appropriately. “Cutting weight” at this point, more than ~3-5# may negatively impact your ability to perform at your highest level during training and day of the event. The leaner and smaller you are this will become even more challenging, so goal set accordingly. I seriously recommend you contact myself or another Sports Dietitian before attempting any cutting strategy.
At this time it will be beneficial to understand if you’re fueling appropriately. A very simple and quick estimate to double check your current performance fueling strategy is the “0.5-1-1.5 Guideline”. This is best for someone if they are already at their goal body composition. If you have significant body fat loss goals, your goal weight may be the better option. Use this guideline as a beginner strategy to double check that you’re approaching your energy needs. Personalized energy needs are the best strategy. This should not be a substitute for a conversation with your Sports Dietitian or other clinician.
- 0.5 grams of fat per pound
- 1.0 grams of protein per pound
- 1.5 grams of carb per pound
If your performance and recovery are where you want them to be – this may be unnecessary. If you want a bit more confidence in your nutrition, you can food track with any popular food tracking application for 3-5 days and then measure those macronutrients above against your typical food choices. This can put you in the range for performance nutrition. You’ll likely fall between 13.5-14.5 calories per pound. Again, this is just an estimate and you specific goals may require more specific guidance. Reach out to me or another Sports Dietitian for support.
You may ask is there anything else that can help your performance and recovery without overwhelming your already busy schedule? Glad you asked. The nutrition department at Tone House has you covered.
Thorne Supplements: From whey protein in your at home smoothie to creatine to support ATP energy production and explosiveness, to their recovery blends and creatine, we have the best options for your recovery strategy. Pick them up at the front desk or ask for our Tone House affiliate code that can get up up to 20% off online orders.
Cheribundi: Inflammation isn’t the enemy, but if it’s interfering with your training sessions, we have to change that. On top of the proven cumulative benefits from daily use like reduced inflammation and improved sleep, tart cherry juice is the optimal foundation for powerful natural ingredients like echinacea, valerian root, and vitamin C.
EO3 Omega 3 Smoothie: our official Lift Off partner
The new ready to drink EO3 smoothie is made with 100% Pure Norwegian Cod Liver Oil (absolute best quality) for 1600mg of EPA + DHA omegas, with 20 grams of whey protein, and the anti-inflammatory benefits of other recovery beverages like tart cherry juice. It’s three recovery benefits in one! Just grab, go, and recover.
Include EO3 in your post workout recovery routine to take your training to the next level.
More questions on the right supplement choices for you? Schedule a complimentary call with Ryan here to learn about the nutrition counseling services we offer.