Diet Factors For Performance Gains

 

Nutrition Strategies to Support Athlete Immunity: A Science to Practice Overview

Video taken from the channel: Institute of Performance Nutrition


 

Exercise training prescription to maximise improvements in mitochondria function and content?

Video taken from the channel: ECSS.tv


 

Nutrition, Body Composition and Sports Performance

Video taken from the channel: NESTA & Spencer Institute


 

Nutritional Considerations

Video taken from the channel: pdhpe.net


 

Industry-Presented Webinar: Nutrition for Performance Theory and Effective Practice Guidelines

Video taken from the channel: ACSM


 

Bob Seebohar – Olympic Dietitian on How to Increase Metabolic Efficiency

Video taken from the channel: UCAN


 

Does Intermittent Fasting KILL MUSCLE? (Diet Confusion)

Video taken from the channel: ATHLEAN-X™


Nutrition Considerations For Performance Gains. EXTRA CALORIES. If you do not consume the amount of calories needed for supporting general health and the additional energy output of training CONSIDERING CARBS AND FAT. DIVERSIFYING PROTEIN.

FOR AN EXTRA BOOST. When it comes to eating for performance and body composition, there are always strategies and supplements that can provide an extra boost. Leucine is an amino acid essential for stimulating muscle building.

Aim to consume foods high in leucine such as milk, cheese, chicken and tofu. It is important to have adequate energy availability for not only health, but also to optimise performance and aid training adaptation (e.g. muscle gain). I have previously covered how to estimate daily kcal intake in a previous post.

Setting daily calorie intake is the foundation from which your dietary setup is. Fat-Free Mass – To stimulate muscle protein synthesis requires the ingestion of protein (amino acids), particularly high quality protein sources (e.g. eggs, dairy, meat, chicken, turkey, fish), which are rich in essential amino acids. The combination of resistance training and protein intake further enhances the MPS response. You lose muscle and struggle to make gains.

Your VO 2 max decreases. For most athletes, peak performance starts to decline gradually at about 0.7% per year throughout their 40s, 50s and 60s. Resting stroke volume, maximum heart rate and aerobic capacity (VO 2 max) decline at a rate of approximately 10% per decade from the mid 20s. Nutrition is increasingly recognized as a key component of optimal sporting performance, with both the science and practice of sports nutrition developing rapidly.1 Recent studies have found that a planned scientific nutritional strategy (consisting of fluid, carbohydrate, sodium, and caffeine) compared with a self-chosen nutritional strategy helped nonelite runners complete a. Nutrition is important to promote adaptations to rugby training.

Rugby athletes undertake regular training to enhance performance, endurance, strength, speed and power and promote desired changes in body composition. Through a series of studies this research focussed on the roles of energy and macronutrient intake to promote protein. Mass Gain.

Mass gain is frequently used as an excuse to let the diet go to shit and gain unnecessary amounts of weight. A well executed mass gain phase, however, will minimize fat gain while maximizing muscle growth and strength gains. To gain mass it is necessary to create and maintain an adequate caloric surplus. As a current professional road cyclist and previous elite marathoner and ultra-runner, Lori knows firsthand that food can enhance or diminish performance gains.

She understands the importance of balancing a quality whole food based diet with science-backed performance nutrition and strives to share this message with others. The link between good health and good nutrition is well established. Interest in nutrition and its impact on sporting performance is now a science in itself.

Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the foundation to improved performance is a.

List of related literature:

The bottom line on supplementation is that athletes who consume enough total calories, in a varied diet, to support regular daily activities of living, as well as sport­specific increased caloric needs, will most likely have sufficient vitamins and minerals for optimal performance.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

This is changing, with coaches and athletes now clearly recognising that unbalanced and inadequate nutritional intakes can lead to poor training and competition performance, lethargy, increased risk of injury and illness, and unfavourable gains or losses in body mass.

“Manual of Dietetic Practice” by Joan Gandy
from Manual of Dietetic Practice
by Joan Gandy
Wiley, 2019

Immediately after competition, depending on the sport, the amount of time an athlete plays, and other variables, carbohydrate supplementation is important for restoring glycogen, and protein may potentially enhance glycogen resynthesis and facilitate the muscle repair process.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

Athletes will often manipulate this balance to enhance performance: e. g. carbohydrate loading prior to endurance events, protein supplements to increase muscle mass and anaerobic power.

“Merriman's Assessment of the Lower Limb E-Book” by Ben Yates
from Merriman’s Assessment of the Lower Limb E-Book
by Ben Yates
Elsevier Health Sciences, 2012

There is evidence for the benefits of ensuring adequate carbohydrate and protein intake (depending on the athletic discipline) in optimizing performance and evidence that some specific nutrients (e.g. creatine, nitrate) may enhance physical performance.

“Textbook of Pulmonary Rehabilitation” by Enrico Clini, Anne E. Holland, Fabio Pitta, Thierry Troosters
from Textbook of Pulmonary Rehabilitation
by Enrico Clini, Anne E. Holland, et. al.
Springer International Publishing, 2017

Nutrition becomes a focus for some athletes who are trying to bring their performance “to the next level” by optimizing their intake of macroand micronutrients.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

In terms of performance, a normally healthy person—someone who does not have a condition causing a micronutrient deficiency—won’t really improve performance by focusing on micronutrient intake or supplementation.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

Your muscles become saturated with glycogen when fed 3 to 5 grams of carbohydrate per pound (6 to 10 g/kg) of body weight, and your body uses less than 1 gram of protein per pound (2 g/kg) under growth conditions, so your primary dietary goal is to satisfy these requirements for carbohydrate and protein.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

Depending on the health status and condition of your horse, supplementation of fat may be beneficial.

“Feed Your Horse Like a Horse: Optimize Your Horse's Nutrition for a Lifetime of Vibrant Health” by Ph D Juliet M Getty
from Feed Your Horse Like a Horse: Optimize Your Horse’s Nutrition for a Lifetime of Vibrant Health
by Ph D Juliet M Getty
Dog Ear Publishing, 2009

Appropriate nutrition during the training period and the race itself can help to reduce the incidence of metabolic problems.

“Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance” by Raymond J. Geor, Manfred Coenen, Patricia Harris
from Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance
by Raymond J. Geor, Manfred Coenen, Patricia Harris
Elsevier Health Sciences, 2013

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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59 comments

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  • If intermittent fasting fits your schedule, go ahead. Also, it doesn’t have to be skipping breakfast. You can adjust your eating window to whatever fits your schedule

  • Actually intermittent fasting has been around for about 2000 years and ancient Greek did it all the time. 3 day of intermittent fasting increases hgh by 300%. so the protein you’re losing you will gain it back better than before after you breakfast!

  • I know this was over 6 years ago and I have a tremendous amount of respect for Jeff, but… I’ve been IF for close to 2 years now. Lost over 30 lbs. on a 5’4″ frame and I 100% know I can do this for the rest of my life. It’s freed up a ton of time and while I always look forward to and enjoy my meals, they don’t consume my life. I’ve been doing one meal a day for over a year, probably about 70% of the time. I will eat food if I want to if it’s outside of my window. I’m not religious about it. It’s just about common sense. It works for me and I feel so much better. It’s a lifestyle (at least in my case), not a fad.

  • I have been doing intimate fasting for 3 years now, Yeah I do have my days when I break the 16 hour rule But it’s very sustainable

  • I was most interested in your comments about effective prescriptions for combining training types as mentioned at 16:15 since obviously this has significant real-world application for training. Is this something that there are any studies published on since this presentation was given? I couldn’t see anything more recent on your ResearchGate page

  • As a nutritionist I agree with you about diet and lifestyle eating. I feel that for all people they should think in long term. That’s why that for me Keto, IF. OMAD or just a traditional way of eating all work. Depending on the individual. I even change my diet accordingly to my life. If I’m more busy I’l go to a IF or OMAD. If I feel that I’m just chilling and life is ok everything is awesome I just do Traditional or Keto.
    But you lost me when you talked about the guys that sell different diets to their clients an that’s true I agree but after that you do an Ad of your supplements if you have a busy day just sip some supplement. Why Tho? When you could just do a IF.

  • I can eat steam things as long as it healthy, I don’t like how fast food taste.
    I’m not sure if I can do IF for 30 years but for now 2 months I think it has no pain for me, I want to do as long as I can.

  • I’m 5ft female
    Age 31
    My BMI is 24
    should I bulk or cut

    I still have fat around my belly �� I just wanna loose fat tone and grow a booty

  • Jeff: it’s protein
    Police: protein in Vegas is like no progeny in Alabama
    Jeff:it’s not cocaine
    Police: and I’m James Bond, cmon buddy let’s go

  • Wots wrong with IIFYM?
    You are still hitting all of your macronutrient needs with this approach. Your getting all of your protein and essential fat needs and your fibre vitamins fruit n veg etc….. You just have room to play about with your carbs a bit. For example you can eat mostly good carb sources like oats rice potatoes etc… but then use a certain percentage of your carbon sources for things like chocolate etc..

    And as for a lifestyle approach I don’t understand what the issue is here with iifym. Is this a realistic eating pattern that u could stick to for the rest of your life? Yes absolutely!
    Eating a predominantly clean healthy diet with a small percentage of it allocated to treat foods is an ideal lifestyle approach

    What you really should be asking yourself is eating 100% clean dailly a realistic lifestyle approach. No its not. And thats why people fail with this approach

  • My father, as a bricklayer, has been doing IF for decades. His routine was and now at the age of 77 as a pensioner is, black coffee in the morning, lunch (midday-1pm), dinner (7pm) and water throughout the day.

  • I think Jeff is sayin that IF does not kill muslce it just isn’t sustainable long term. Eventually it won’t last which is why its best to just avoid it and focus eatintg healthy yo. Besides if u are trying to gain weight u need to focus on more calories which is hard when u only got 8 hrs

  • Often I feel like that when I start exercising or training, I start eating much healthier. Or I tend to eat healthy in general, but I can be too exhausted or hungry to go through the effort of making diversified food.

    The thing with training though, is that I stop craving sweets, drinks and unhealthy food. I would assume it’s for not being hungry and getting enough food, as well as having all the nutritional needs filled no need for extra energy. And feeling emotionally better so no need to improve it with that stuff, already getting that feel from training.

  • Thank you for this video. I was going with my gut following a long term plan. This video gives me a seal on all of my research. Now off to hike with my barbell.

  • Not here to argue but I find intermittent fasting very easy to stay consistent and just like life with it but that’s just me i guess

  • Fast forward 6 years and Intermittent fasting has become king of all nutritional programs. It’s not a “diet” it is the most sustainable approach with indisputably the best results.

  • All these people going “I disagree it’s worked for me, so do a video remake!” as if they didn’t just hear Jeff say “if it worked for you, great, come back to me when you’ve been doing it for 30 years sustainably and I’ll give you all the kudos.” Lolol

  • Been intermittent fasting for going on almost 10 years. Most times my eating window is 8 hours, sometimes it’s 4. I never ever eat breakfast. I eat whatever I want and have my nutrition pretty zeroed in. Gotta disagree that I cant do this long term.

  • can w e fast for 24 hour period thogh around every 3 months or 6 months if w e follow a good healthy 2500 cals and 3000 cals. which inldues healthy fats and carbs and protein with veg. is it okj then fast for teh health benifits

  • The question was never answered. IF will NOT burn muscle as long as your macros are adequate. Studies have shown that you would have to not eat for 72 hours before the body starts using muscle. We have millions of years of evolution in feast or famine behind us. The body is not stupid or we wouldn’t still be here.
    Also don’t get your protein from processed powders, bars or shakes unless you have no choice. Use real, unprocessed foods

  • Ngl I’m confused so kinobody diet is it okay or not and normal eating is better because I wanna gain muscle and lose body fat because am tired looking like chubby monster

  • Does IF kill muscle? Like it so far. Plan on staying with it until I lose unwanted weight. Then follow a regular nutrition program.

  • I’ve been doing intermittently fasting for about five years, and to be honest I don’t like the idea of getting uo and eating something in the morning. Just a pint of water and im ready for the day <3. Have you ever seen the eat fast and live longer BBC documentary, that's where I came across this and honestly never wanted to look back

  • How do you lose money on intermittent fasting?? I’ve been doing it for 2 years and lost 60lbs.. I lost cravings for sugar and balanced my insulin levels.. So I believe your wrong

  • I disagree that fasting is a fad. Or if it is it’s a 70,000 year fad. I don’t think we evolved to eat 3 meals or more a day every day. And through civilization fasting was a thing. Not doing so is modern. We evolved to go stretches without food. I’m not saying fast every day but once in a while it’s really good.

  • He made this in 2014 he needs to remake the video his way is what works for him he’s saying intermittent fasting is a fad diet…. it definitely works I’m living proof

  • Prophet Muhammad (saw) said the best fasting is what prophet daud (david) had.
    And he fasted a day and left the day after
    (I am just couting the gist of hadith not copy pasting hadith )

  • I agree with you that eating habits should not be made complicated or turned into a religion. However, and therefore, through my own experience, I feel that Intermittent fasting is a sustainable longterm lifestyle way of eating because it allows flexibility to eat what we want without even having to get into counting. I have been on OMAD lifestyle for a couple of years now. I keep an eating window of 4 hours from Monday to Friday, and a free pleasure-based anything goes for weekends. I can add that during those 5 days I try to eat as healthy as possible with a high variety of everything and plenty of vegetables and so on. Surprisingly, I have become accustomed to healthy food, so much so, that I’m having trouble and getting reluctant with eating the so-called “cheating” or “rubbish” food on weekends.

  • Jeff can you please make for us a video about WORKOUTS during ramadan?(Fasting from sunrise to sunset for one month ) and does the PPL (6days per week) kills the gains during this month?

  • Have you done a video about the good or poor effects of exercising in the morning before breakfast in a fasted state while the person eats three meals a day and snacks? I have done it but I more often lean towards wanting to eat breakfast first. Thanks Jeff!

  • I absolutely love your videos Jeff! Seriously, one of a kind, eventually I’ll watch every single one, trying to get in 2-3 per day right now. In regards to IF this is probably one of the very few things I will ever disagree with you about. I have been doing it for a couple years now and I am at my lowest body fat percentage I’ve ever been. I follow a few other trusted Nutritionists that have also recommended, Dr. Mercola, being the top one. I totally get what you are saying about sustainability though. There have been times when IF did not work because of my work schedule. So it definitely depends on that, but I think even a regular meal plan is susceptible to similar issues. I also feel like too small a window forces me to eat a lot of calorie dense foods which isn’t great for keeping me feeling full all day, I have had issues in that regard as well. So there are cons, no doubt. I find a 14-hour fasting window works pretty well because I can still get three meals in with foods that are’t too caloricly dense. All in all I feel like based on my research that our bodies need a break from digesting food at some point to be able to focus on fixing other issues within the body and regulating our insulin response. Whether that’s IF or I have some friends that do 3-4, 3 days straight of complete fasting a year in order to get that break and reset. I am curious if you ever do any multiple day fasting? Also what is your exact eating window? Do you eat the moment you wake up and the moment right before bed? I am curious because I would like to try that and see if I get better results than IF. I am also curious if you would be able to break down the diet of one of those celebs who does IF and see when and what they are eating and what your thoughts are on it in a video…..If you read all that I sincerely appreciate you taking the time!

  • UCAN was a game changer for me this triathlon season. December 2014 I started Metabolic Efficiency Traning and I PRd by 22 minutes in my Half Ironman and completed my first Ironman this season. I had no GI issues and no bonking. UCAN and Metabolic Efficiency Training have really helped me up my game and improved my overall health. I appreciate what was said about the changes that have taken place over the decades in sports nutrition. I have spent years tweaking my nutrition and trying to figure out how to deal with the bonk. This year it all fell into place. Thank you, thank you!!

  • I love almost all your videos Jeff, your the best out here buy far!!, but this one seems more like a protection speach of your own diets and products! 
    IF is not a diet! Its a sustainable lifestyle! I have been a skinny man, 50 years old. I’m in the best shape ever after 1 year of IF. More muscles now than I had when I was 25!! And being social, eating out with friends and family not doing IF at those days is not a problem. I’m still in the best shape ever!

  • Intermittent fasting has health benefits besides weight loss, it could be a lifestyle, just like in caveman days etc we didn’t have food 24/7 we were hungry a big percent of the time and it makes sense that our bodies would respond well to it. Studies show that it can even activate stem cells and heal organs!

  • Jeff, you’re my guy but intermittent fasting is not a fad diet to me. It’s a lifestyle now that has truly saved my life. I’ve tried all of the others and they weren’t sustainable for me. IF is what works for me and has helped me lose weight, lower my blood sugar and blood pressure numbers. I was borderline diabetic with high blood pressure and IF has brought me back from the edge. IF is the new lifestyle for me and I’m not giving this up.

  • I’m sorry but did I miss the answer to the title of the video or what? Like he makes sense with the whole consistency thing but I came here to know if IF affects muscles or not

  • I’m doing intermittent fasting during the quarantine. Home workouts just aren’t doing it. Plus it’s much harder to hit that calorie deficit everyday when you’re not burning 3200+ calories per day. So. I’ll take the muscle building slowdown for a few weeks to get closer to that six pack.

  • Intermittent fasting is basically for fat people

    If you are naturally skinny don’t even think of intermittent fasting
    It doesn’t work like that

  • Jeff never really liked having breakfast so i eat only lunch and dinner i m quite heavy for my age and i have started to notice great changes in my body started to follow your training advice for better body composition been consistent with it so i think intermittently fasting works for me should i continue if you told me not to i would definitely stop. Intermittent fasting just allows me to eat my favorite foods that are home cooked with great nutritional values. I live in pakistan so i actually cannot have western foods daily so i eat desi foods which are combinations of vegetables, oil, wheat, chicken, meat and lentils which i think are quite healthy. I also drink tea after every meal with sugar and milk. Is this healthy according to you because i really don’t know if it’s right or wrong. Because of lack of information on desi diets.

  • You need to understand that humans were designed naturally eat like this. What your body does when you are fasting is amazing for fitness reasons like increasing growth hormones and testosterone. Not to mention lowering insulin levels to almost 0. Fasting is much easier and has better effects

  • You need to understand that humans naturally eat like this. What your body does when you are fasting is amazing for fitness reasons like increasing growth hormones and testosterone. Not to mention lowering insulin levels to almost 0. Fasting is much easier and has better effects

  • Intermittent fasting is bullshit. It makes no difference if you are eating the same amount of calories. Even Bruce Lee ate more smaller meals throughout the day as oppose to a few big meals in order to provide himself a more consistent energy balance.

  • Jeff is absolutly right in what he says (people who don’t eat fats, only drink juices, etc), but he’s watching the intermittent fasting from a point most of us who practise it don’t do.

  • Intermittent Fasting is very good option for people who snack all the time out of habit. It resets your way of thinking when it comes to eating, you start planing more what you actually going to eat and when. You immediately start making better choices when it comes to food.

  • Intermittent fasting is not a diet but a way of life. It’s not about what you eat but when you eat (i.e. time restricted meals) but still doesn’t mean you shouldn’t eat clean. It’s the most sustainable way to lose fat from experience

  • Intermittent fasting I’ve been doing for 2 years now, so it’s not a diet for me and I’ll continue to do so till I loose enough weight

  • Lots of haters below… The worst argument of the bunch is… “Jeff made this video 5 years ago”. Good science doesn’t change with popularity. If Jeff’s logic was flawed and his science was wrong call him out on it that’s fine. From experience I can tell you that intermittent fasting is not all that great… I did it for years back before it had a name. In fact any high school or college wrestler does it ALOT. What happens is that your body adapts to it… Your metabolism slows way down over time and then when you eat a ton of calories in those few hours it decides to store most of that away. Short term or done occasionally for a (once a week a couple times a month) it might just be a good thing. If you are going to do it just accept that it is going to be one of those things that you use short term to help you get past a weight loss plateau. If you use it as your “system” I think you will be disappointed in the results long term.

  • You can follwow Jeffs plan if you are lean and healthy. But if you have a belly, you are insulin resistant and you have to heal it through fasting. PERIOD.

  • IF is actually fairly easy long term because most people already do this. We skip breakfast, we may have small lunches, but we eat big dinners. Make some adjustments, cut out refined carbs and add in more veggies, and you’re good. And you dont have to do it all the time. You can cycle your IF hours depending on your weight loss goals. OMAD is my personal favorite. It works with my schedual and my eating habbits.

  • I wake up at 5am and I work out at 7pm. Could I have some advice when I should start my fasting period and when I should eat.

    Thankyou

  • In my travels I find when people use the words “on a diet” it becomes more mental than lifestyle. On a diet should translate into permanent eating habits. For example: a lion is on a diet of eating a zebra.

  • Hadn’t seen this one before. First down voted I’ve given. You’re right about all of those diets, with the glaring exception of intermittent fasting/time restricted eating. The science is pretty clear and it’s actually easier and more sustainable than 3 meals a day.

  • Our bodies were not created to eat six meals a day, you can’t just eat every two hours, it’s insane and the frequency of eating itself will spike your insulin so, fast people, its natural and it makes sense

  • Lol I’m watching this video 6 years later and Intermittent Fasting is still popular. I find that IF allows me to enjoy the foods I like within moderation and still burn fat.

  • It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from Next Level Diet are doing a great job. Visit their website and see for yourself.

  • This has been, by far, the most helpful UCAN webinar yet!  Bob gave me all the information I needed to spell out the perfect balance of carbohydrates/protein/fat. And to hear from Greg specifically how he uses UCAN was so helpful!  I was wondering how the UCAN snack bars exchange with the drink mix?  If I have a UCAN bar 30 minutes prior to a workout, will it last 60-90 minutes like one packet of the drink mix? Can’t wait until UCAN offers a bar I can carry on the run (without melting).  Thanks guys!!!!  Keep up the great work:)

  • For me as a life habit to eat twice a day is much easier than 6 times. For a normal person with obligations, fasting is a benefit for health and time.

  • Wonderful content. You can activate subtitles for the video. I wanted to share it with my students, but they don’t have a good hearing for English.

  • Great info. Thank you for publishing this video. The fun comes in applying this info to a training plan. From a practical standpoint, the higher the intensity, the lower the total time you’re able to train. You can very easily do too much sprint interval training (SIT) and wind up getting injured and/or cause other problems. Finding the right balance of the various workouts/types of training is a great challenge. Having a better idea of what’s going on at the mitochondrial level helps inform our choices. Thanks again.