By: Tone House Director of Sports Nutrition, Ryan Turner, RD, CSSD

When it comes to continuing to perform at a high level, it’s not just about how heavy can you lift, how fast you can bear crawl, or only hitting macro targets. It’s about achieving a holistic balance that encompasses your entire well-being. Nutrition plays a pivotal role in this equation, providing the fuel for your body, energy for your mind, and support for your muscles. A holistic approach, at least to nutrition covers brain energy, metabolism, and muscle building.

What is the opposite of holistic athletic performance? It would be a fragmented or reactive approach. This is when you as an athlete might focus solely on one aspect of performance, such as building muscle, while neglecting other critical factors like endurance, recovering physically but neglecting mental health, or proper nutrition for muscle recovery but not for heart health or blood sugar control. This narrow focus can lead to imbalances, injuries, burnout, and a lack of fulfillment in your athletic pursuits.

Holistic athletic performance involves an all encompassing approach that recognizes the interplay between training, mental well-being, and prioritized nutrition to achieve not only peak performance but also long-term health and satisfaction in an athlete’s athletic journey.

Let’s focus on nutrition here and delve into meal timing, nutrient timing around workouts, and offer practical meal examples and snack ideas that cater to these multifaceted goals.

Prioritized Food Choices for Holistic Fueling:

To support both physical and mental demands, it’s essential to make beneficial food choices by prioritizing essential macronutrients and micronutrients, like protein, fiber, beneficial fats, magnesium, zinc, sodium, potassium, and so much more. Protein shakes, bars, the work food pantry, and salad bowls only when you’re hungry and remember to eat, likely won’t cut it. It may feel obvious, but it takes preparation and planning to pull it off. Many times it may be food prepping, setting reminders and blocking off your calendar to eat, also may be delaying gratification and finding that balance between satisfaction and biological need. 

Here’s how you can structure your daily nutrition:

1. Breakfast: Start the Mind & Body

– Kickstart your day with a breakfast that provides sustainable energy for both body and mind. This should be high protein and fiber with carbohydrate dependent on your work load. 

   – Try a bowl of oatmeal combined with Greek yogurt, scoop protein powder, mixed frozen berries, topped with pumpkin seeds. This combo offers complex carbohydrates, protein, and beneficial fats. Switch it up with a three, at least, whole egg veggie scramble with a generous bowl of berries. 

2. Lunch: Supporting Physical Performance and Recovery

   – Midday is when your body needs a refueling boost to power through workouts and daily activities.

   – Opt for a lean protein source like grilled chicken or tofu, paired with quinoa and a variety of colorful veggies. Many fast casual restaurants offer this – so just make it happen. This meal offers protein, complex carbs, and essential vitamins and minerals. Change it up with a poke bowl.

3. Dinner: Further Recovery and Muscle Support

   – Dinner is the time to aid further muscle recovery and prep for the next day. If you ate properly throughout the day hunger should be controlled and you can make food decisions based on your body’s needs, personal satisfaction, and satiety – versus binging on an energy dense takeout meal. 

   – Consider baked salmon with roasted sweet potatoes and steamed broccoli. Salmon provides omega-3s for brain health, while sweet potatoes offer complex carbs for sustained energy. I’m big on “sheet tray meals”; on a sheet tray put lean protein and two handfuls of raw veg, bake for about 20 min at 375° and pair with some microwaved rice.

Strategic Snacking:

Prioritize meal times, though snacks are opportunities to provide your body with additional nutrition and maintain steady blood sugar, neurotransmitters in the brain for focus and attention, and energy levels throughout the day.

– Pre-Workout Snack: Fuel up before exercise with a banana and a handful of almonds. The banana offers quick-acting carbohydrates, while almonds provide healthy fats and protein.

– Post-Workout Snack: After a workout, if meal time is delayed for more than two hours, choose a RTD (ready to drink) whey protein shake or make your own protein smoothie with spinach, frozen berries, and a scoop of whey protein. This combo replenishes glycogen stores and supports muscle recovery. A good alternative is a chewable snack like a protein bar with at least 20-25 grams protein and pair it up with fruit.

Nutrient Timing:

Timing your nutrient intake can optimize both physical and mental performance:

– Pre-Workout: Consume a meal or snack at least 2-3 hours before your workout. This provides sustained energy during your training session. Don’t forget to hydrate as well.

– Post-Workout: There are benefits to consuming food for recovery as close to the end of the workout as possible, but at least plan refuel within about two after exercise with a mix of protein and carbohydrates. This timing aids muscle recovery and replenishes energy stores. I love a burrito or sushi as my post workout weekend meal to kickoff recovery. Replace those fluids with water as well.

-Late meals: there’s no magic to eating within windows of time, but it can help create structure and making more beneficial food choices. My clients have benefited from planning to end meals within three hours of bedtime for a more restful sleep. Let’s also be honest, most food choices after your last meal of the day don’t tend be inline with your goals. Again, just helps create mindfulness and structure when needed. 

Incorporate these nutrition practices into your daily routine, but remember that individual needs may vary. Listen to your body’s cues and adjust your nutrition plan accordingly. Hydration also plays a vital role in holistic athletic performance, so be sure to drink water regularly throughout the day.

Holistic athletic performance requires a thoughtful approach to nutrition that encompasses brain energy, metabolism, and muscle building. By prioritizing your food choices with nutrient-rich foods, strategically timing your nutrient intake, and including prioritized snacks, you’ll be well on your way to unlocking your full athletic potential. So, fuel your body and mind, and watch as your performance reaches new heights. Here’s to your journey of prioritized food choices and holistic athletic success! 

Interested in discussing your unique nutrition game plan with Ryan? Book a complimentary 20 minute discovery call to discuss your goals & learn how we can support you!

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  852. Friendship, some say, is a single soul residing in two bodies, but why limit it to two? What if friendship is more like a great, endless web, where each connection strengthens the whole? Maybe we are not separate beings at all, but parts of one vast consciousness, reaching out through the illusion of individuality to recognize itself in another.

  853. If everything in this universe has a cause, then surely the cause of my hunger must be the divine order of things aligning to guide me toward the ultimate pleasure of a well-timed meal. Could it be that desire itself is a cosmic signal, a way for nature to communicate with us, pushing us toward the fulfillment of our potential? Perhaps the true philosopher is not the one who ignores his desires, but the one who understands their deeper meaning.

  854. The cosmos is said to be an ordered place, ruled by laws and principles, yet within that order exists chaos, unpredictability, and the unexpected. Perhaps true balance is not about eliminating chaos but embracing it, learning to see the beauty in disorder, the harmony within the unpredictable. Maybe to truly understand the universe, we must stop trying to control it and simply become one with its rhythm.

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  857. If everything in this universe has a cause, then surely the cause of my hunger must be the divine order of things aligning to guide me toward the ultimate pleasure of a well-timed meal. Could it be that desire itself is a cosmic signal, a way for nature to communicate with us, pushing us toward the fulfillment of our potential? Perhaps the true philosopher is not the one who ignores his desires, but the one who understands their deeper meaning.

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  866. Even the gods, if they exist, must laugh from time to time. Perhaps what we call tragedy is merely comedy from a higher perspective, a joke we are too caught up in to understand. Maybe the wisest among us are not the ones who take life the most seriously, but those who can laugh at its absurdity and find joy even in the darkest moments.

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  878. Man is said to seek happiness above all else, but what if true happiness comes only when we stop searching for it? It is like trying to catch the wind with our hands—the harder we try, the more it slips through our fingers. Perhaps happiness is not a destination but a state of allowing, of surrendering to the present and realizing that we already have everything we need.

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  884. Virtue, they say, lies in the middle, but who among us can truly say where the middle is? Is it a fixed point, or does it shift with time, perception, and context? Perhaps the middle is not a place but a way of moving, a constant balancing act between excess and deficiency. Maybe to be virtuous is not to reach the middle but to dance around it with grace.

  885. It is suggested to not stack Winstrol with some other oral steroids 
    to prevent extreme hepatic harm. Thus, Winstrol and Anavar will maximize muscle definition and vascularity, in distinction to different anabolic steroids,
    because of less extracellular fluid quantity.
    Not all people jumps into steroid utilization head-first with 500mg of
    weekly testosterone use. Assuming you’re terrified of unwanted aspect effects
    and just looking for a strength improve together with minimum bulk, then Anavar is definitely
    a great drug to try. Even still, don’t neglect to do your research and run a good PCT after an Anavar
    cycle. A huge purpose why individuals are so involved in the Anavar
    steroid is as a outcome of it really cleans up muscle positive aspects (no water retention)
    and provides definition.
    If any of these results last or get worse, inform your doctor or pharmacist promptly.
    Anavar is also mostly used to deal with anemia, as it could
    increase the number of purple blood cells in the physique.
    It can be used to treat muscle wasting ailments similar to AIDS,
    most cancers, and spinal cord injuries.
    As Quickly As the transcribing course of was full, the finalised transcripts had been checked by the primary writer prior
    to evaluation. Preliminary impressions and reflections had been famous following the interviews.

    Within the NVivo platform, the transcripts underwent preliminary evaluation by the
    first creator, with enter from the other authors at
    common research conferences. The information were analysed
    inductively [42] and the codes recognized have
    been then synthesised into themes to summarise the vital thing findings from the interviews.
    The analyses had been carried out through a lens of social constructivism deemed acceptable for research on this area
    and giving weight to participant discourse and narratives [43].

    Whereas Anavar holds several advantages for girls athletes and bodybuilders, the usage of the steroid should never be taken frivolously.
    Regardless Of its milder nature compared to other steroids, Anavar continues to be a strong compound.
    The importance of sticking to beneficial dosages and cycles, and
    observing for any antagonistic reactions while utilizing such substances, should
    all the time be kept in mind.
    Measuring fats loss through scales may not be clever as a end result of simultaneous muscle
    achieve. Thus, though users might observe a notable reduction in body fat within the mirror, the scales can nonetheless go up as a
    substitute of down on each of these steroids. Switching again to
    Anavar for men, these cycles get very expensive for
    a guy who’s mainly counting on var for gains; males will take
    upwards of 80mg-100mg for an Anavar only cycle.
    However some bodybuilders nonetheless like to kickstart with an oral steroid to supply quick
    energy positive aspects and muscle hardening. Whether they’re in search
    of lean muscle mass or weight reduction, they want it quickly.
    Diet performs a big position in the way you lose fats and
    achieve lean muscle mass.
    Advanced customers choosing to increase Primobolan oral doses past 200mg
    day by day should be aware of an increased risk to the liver at
    higher dosages. The high cost of oral Primobolan is
    often a limiting factor in what you’d like your every day dosage to be, no matter experience stage.
    Whatever your chosen dose of oral Primobolan is, it might
    be taken in one administration, and there is no need to separate the dose as
    is the case with the injectable kind. Muscle fullness and roundness, with a noticeably dry and hard physique
    with reasonably enhanced vascularity, is what you presumably can count
    on at doses of 600mg or extra (sometimes even lower).

    Far from essentially the most potent muscle builder AAS,
    Primo nonetheless has its place in a lean bulking cycle, however your features shall be gradual and
    steady with Primobolan. Just as it was a preferred golden-era steroid, Primobolan retains its recognition today as a brilliant and versatile compound for which we can discover a number of uses.

    Some critics question anavar, saying winstrol is a superior cutting steroid.
    #2 Expertise – if you’ve never been to the health club
    and are very inexperienced then it’s not necessary to leap to performance enhancing drugs.
    Hire a private trainer and tidy up your nutrition and you’ll discover enhancements.
    If a beginner takes Anavar though they might
    notice some improvements they probably wont see the
    same improvements as somebody who’s been training
    for 5+ years and has 1000’s of hours lifting experience.
    #4 Toxicity – As Anavar is consumed orally it should move
    via the liver, and although Anavar is considered a light steroid you should be careful.

    Anavar is often used throughout chopping cycles
    as a end result of it has been proven to advertise fats
    loss whereas preserving muscle mass. The most typical unwanted
    effects of Anavar include pimples, hair loss, increased body hair development,
    and modifications in libido. It can even have more severe
    unwanted effects on the liver, cholesterol levels, and cardiovascular system.
    Stacking numerous anabolic steroids is a typical apply amongst athletes and bodybuilders who need to obtain most features whereas using steroids for as little time
    as potential.
    The compound’s ability to increase energy, enhance endurance, and
    help in restoration makes it a beautiful option for women seeking to
    acquire a competitive edge of their chosen sport. Women typically require a
    lower dose in comparison with males as a result
    of their biological make-up. While the right dosage can differ primarily based on the
    individual’s physique traits and fitness goals, a commonly really helpful dose of
    anavar for women is between 5 to 10 milligrams per day.

    This vary is taken into account mild but efficient sufficient to ship noticeable strength gains and
    improved muscle definition without extreme unwanted effects.

    A main use of Oxandrolone among feminine bodybuilders is for cutting cycles.
    It helps them develop a leaner, extra toned physique by reducing body fats and retaining lean muscle mass efficiently.
    Anavar can improve the body’s metabolic rate, speeding up fat loss throughout calorie-deficient durations – a priority for those on a
    chopping cycle.
    Additionally, obtaining Anavar from unreliable sources will increase the
    chance of consuming contaminated or mislabeled merchandise,
    which can lead to unexpected and probably extreme unwanted facet effects.
    The technique of administration for Anavar is oral,
    which makes it handy in comparison with injectable steroids.

    Nevertheless, this also means it passes through the liver, and liver well being ought to
    be monitored, particularly for longer cycles or larger doses.
    Once you’ve experienced the outcomes of an Anavar
    cycle, the journey doesn’t finish there. Constantly maintaining and enhancing these features by way of
    balanced coaching, correct vitamin, and sufficient
    rest is crucial. And for these contemplating future cycles,
    remember to take breaks to let your system recalibrate.

    Nonetheless, commonplace drug checks for the military,
    police, and different employment do not sometimes detect HGH or
    anabolic steroids. It may be argued that HGH’s effects are more beneficial for ladies than men in regards to anti-aging, fats loss, hair, pores and skin, and nail well being.

    Nonetheless, one draw back we see with HGH for women is bone and tissue enlargement (present in long-term use).

    Many guys who often test their resting heart rate find a vital rise –
    sometimes 30 bpm or greater than ordinary.
    This is Clen’s stimulant results kicking in and its thermogenesis and metabolism-raising exercise.
    Some males find it too uncomfortable to have a sooner resting coronary heart
    price, resulting in a decrease within the Clen dose or even stopping it
    altogether. Consider rising your dose after three to 4 days of evaluating
    your response.

    References:

    man On steroids

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