Sports Nutrition

At Limitless Training we all understand the importance of correct fueling. Our goal is to help you gain knowledge and improve every day. We understand that training is only part of the solution, which is why we want to teach you to apply a more comprehensive approach to eating and training. The information below will give some general guidelines for Macro-nutrients and correct fueling. For further nutritional information schedule in your consultation today!

Protein has numerous roles in the body including development and repairing of body tissues such as muscle fibers, forming enzymes, hormones, blood cells, etc. Proteins are made up of building blocks called amino acids. These simpler blocks regulate various body chemicals and hormones. There are twenty amino acids altogether, nine of which are termed essential. This means that they cannot be manufactured by the body and must be obtained from food sources. The 20 amino acids can be linked in thousands of different ways to form thousands of different proteins, each with a unique function in the body. Protein may also increase levels of fullness and boost the metabolic rate. The nine essential amino acids are:

  • Histidine*
  • Leucine
  • Lysine
  • Isoleucine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine

(* Is not listed as essential for adults, but is very essential for infants)

Fats are another essential part of healthy nutrition. It is important to have a full understanding of the differences between each type of fat and which are considered “good fats” i.e. those that are needed to nourish your brain, heart, nerves and hormones. It is also imperative not overindulge and surpass the recommended daily intake. Fats give the sense of feeling full after we eat them. Fats impart flavor to various foods as well. Here are the type of fats that affects your body’s metabolism as well as how much of each type is consumed:

  • Polyunsaturated Fats
  • Monounsaturated Fats
  • Trans Fats
  • Saturated Fats

 

Carbohydrates are commonly referred to as sugars and often make up more than 50 % of the dietary energy derived from food. Carbohydrates are to be eaten before training to help fuel the workout and spare the breakdown of muscle tissue. Consequently, relatively few carbohydrates become stored as body fat. Carbohydrates are consumed immediately after training to refill muscles with glycogen before they are used to increase body fat storage. Carbs consumed before and after training will protect the body against muscle breakdown and support glycogen levels, ultimately helping the body to grow. When carbs are performing an anabolic role (supporting growth) they are not making you fat. There are two types of carbohydrate:

  • Complex Carbohydrates
  • Simple Carbohydrates
Intensity of session: Grams carb/kg body weight grams carb/lbs. body weight
Low intensity (below 1 hour/day): 3-5 g 1.5-2.5
Moderate (between 1-3 hours/d): 5-7 g 2.3-3.2

 

If you are performing a low – moderate training session that is one – two and a half hours, you want to target 30 to 60 grams of carbohydrate (120 to 240 calories) per hour. That is one – two gels or 16 to 32 oz. of a sports drink per hour (if you have eaten a pre-session snack/meal). For example, the average age group athlete would be targeting 10km – 15km training run or 40km – 100km TT Bike.

 

Intensity of session: Grams carb/kg body weight grams carb/lbs. body weight
Endurance (3-5 hours/d): 6-10 g 2.5-4.5
Extreme (6+ hours/d): 8-12 g 3.5-5.5

 

If you are performing an endurance session, 60 to 90 grams and target different sources of carbohydrates (such as sports drink, banana, energy waffles) per hour. Consuming the higher end of the range (90 g, as compared to 60 g) is associated with greater stamina and endurance. For example, the average age group athlete would be targeting Ironman distance races and Ultra marathon.

Sports Supplements

Supplement Description
Protein Powder

Protein Powder

A protein supplementation is a great way to get your daily intake without eating everything in sight. The taste is very important as you want to consistently maintain your shakes throughout the week. If you are performing a large amount of resistance training, consider a fast absorption post workout protein. A Whey Isolate is best for after resistance training. When conducting cardiovascular endurance sessions a complex protein powder is perfectly fine and more economical for daily intake. Different types of protein are: Whey Protein Isolate (WPI), Whey Protein Concentrate (WPC), Casein Protein, Hydrolysate Protein, Soy Protein, Milk Protein Isolate and Egg Albumin (egg whites).

Creatine

Creatine

Creatine is found within our bodies and it assists in the deposits of our essential source of energy ATP (adenosine triphosphate) in all of your muscles. Creatine is a remarkable supplement and has specific benefits in resistance training. It helps increases strength and endurance, aids in stronger muscle pumps and produces quicker recovery between workouts. Some side effects of Creatine if not taken correctly include weight gain, muscle cramps, upset stomach, dizziness, diarrhea, high blood pressure, liver dysfunction, and kidney damage. There are numerous loading methods and serving sizes. Follow the recommended serving size for your chosen form of Creatine.

Caffeine

Caffeine

Caffeine has been used by athletes as an ergogenic aid for several years. It aids in the delay of fatigue, increases your performance and decrease drowsiness. Caffeine also can mask the perception of effort; ‘less effort effect’ you don’t feel like you are working as hard as you really are. This likely has to do with its effect on the central nervous system. The suggested dose is 2-8 milligrams per kg of body weight of caffeine for it to be beneficial. For endurance athletes, conserving energy and utilizing fat as a fuel can have an immense advantage.

Multivitamin

Multivitamin

Multivitamins encourage efficiency in your body for all of its various functions. Be careful most off the shelve brands are made from synthetics and are manufactured in laboratories where the molecular structure of natural vitamins has been copied. Our bodies are designed to absorb and breakdown nutrients from whole foods. This means it is best to obtain your daily vitamin intake from whole foods for optimal recovery. Unless we are consistently eating a variety of fruits and vegetables our body needs, we are not getting enough. Taking a daily multivitamin is an inexpensive and easy way to be sure you are getting the vitamins and minerals you need. Just be aware what you are buying.

Fish-oil

Fish Oil

Omega-3 fatty acids will help prevent cardiovascular disease. Fatty fish is the best dietary source of omega-3 fatty acids, but also found in plants such as flax. Studies have shown that 0.8 to 1.8 grams of fish oil per day is an effective amount for general health.

Electrolyte

Electrolytes

Electrolytes are essential minerals that are crucial for balancing our blood chemistry and sustaining in muscle movement and recovery. Electrolyte deficiency causes your body cells to not communicate efficiently. Lack of these essential minerals will cause fatigue, loss of performance and muscle cramping. Electrolytes include sodium, potassium, chloride, calcium, phosphate and magnesium.

 

Limitless Eating

The brand new Limitless Eating nutrition cookbook is now available! Improve your performance and educate yourself on correct fueling. This book is the key to your success.

Have you ever wondered what potential you really could have, if you were educated on the correct fueling for optimal performance? I want you to visualise where you want your performance to be. Think about making smart changes that in hand will improve your efficiency and provide you with the energy to accomplish more than you thought you first could. That is Limitless Eating.

  • Over 50 amazing recipes with energy data tables
  • Goal setting and energy requirements for athletes
  • Making your optimal racing weight
  • Types of food and reading labels