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!
- Histidine*
- Leucine
- Lysine
- Isoleucine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
(* Is not listed as essential for adults, but is very essential for infants)
- Polyunsaturated Fats
- Monounsaturated Fats
- Trans Fats
- Saturated Fats
- 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 |
|---|---|
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Protein PowderA 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). |
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CreatineCreatine 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. |
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CaffeineCaffeine 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. |
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MultivitaminMultivitamins 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. |
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Fish OilOmega-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. |
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ElectrolytesElectrolytes 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.
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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
