Diet
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How to fuel for a BJJ competition
There are several factors to consider when deciding how to fuel for a BJJ competition, some of which are outside of your control. This is a guide for recreational BJJ players who are interested in improving their performance in competitions. Elite level athletes will benefit from a more detailed nutrition plan specific to their physical characteristics, training program, among other factors. Why is it tricky to fuel for a BJJ competition? First, most competitions require you to weigh in on the day, which means there you will not have time to rehydrate and regain weight (if you have cut weight) before your fights. Second, matches can go for the whole…
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What does 80-20 look like?
For many people, shooting for an 80-20 split of “healthy” vs “unhealthy” meals allows them to have some flexibility while still meeting their goals. But what does 80-20 look like? 80-20 vs 90-10 80-20 and 90-10 are common ways some people define how strict their diets are. These numbers refer to the percentage of meals that are “good” vs “bad” or “healthy” vs “unhealthy”. However, many people who throw those numbers around don’t actually quantify their meals. They say “I eat about 80% healthy” but when you ask them to look at their day-to-day diet they realise it’s more like 70-30 or 60-40. Allowing for a percentage of “unhealthy” meals…
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The post-workout meal
By definition, the post-workout meal is whatever an athlete consumes after exercising. The main purpose of this meal is to help with repair and recovery. The post-workout meal The purpose of the post-exercise meal is to replenish: Timing Out of the 3 goals of the post-workout meal, the most pressing is rehydration. Replenishing fluids and electrolytes lost via sweat should be as quickly as possible after training or competition to prevent detrimental health consequences. The replenishment of both glycogen and muscle protein happens in the several hours after exercise. For example, the “anabolic window”, i.e. the period of time in which protein turnover is maximised in the muscles after exercise…
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How to eat 30 plants a week
Eating a variety of foods, in particular plant foods, is essential for gut health. This is because plants contain prebiotic fibre, polyphenols and other components that can improve the health of our gut via their effects on our gut microbes. Why 30 plants a week? This is the number that has been assigned as a ballpark target by gut health experts to ensure enough variety. Much as 8 glasses of water per day or 10K steps per day, there is nothing magical about the number 30, other than bringing you close to the optimal consumption of beneficial plant components. The concept of eating 30 plant a week is not only…
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Bananas in smoothies yay or nay?
If you follow health and nutrition news, you might have heard that you should never put bananas in smoothies. In this article, we will attempt to answer the question: Bananas in smoothies, yay or nay? A recent study found that pureed bananas (as in smoothies) have increased activity of an enzyme that degrades a type of polyphenols (1). Among health and nutrition experts, Dr Rhonda Patrick PhD is one of the most credible sources that has brought this research to people’s attention in the past few weeks. Check out the clips below: Below are some examples of media headlines for the same study: The study The research paper (1) included…
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The pre-workout meal
By definition, the pre-workout meal is whatever an athlete consumes before exercising. The main purpose of this meal is to provide fuel for the upcoming effort. Depending on the exercise demands, this meal can also serve in part as recovery and preparation for the following session. Even if the pre-workout meal doesn’t really improve your performance via physiological mechanisms, it might do the trick because it eliminates the distraction of exercising while hungry. The pre-workout meal Timing In an ideal world, you want to start exercise with fuel in the tank. This means having a meal 2-4 hours before training or competition, however there are exceptions: Composition Quantity The size…
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24 things to try in 2024
Another year has begun, and with it 365 opportunities to make it your best year yet. Whether you are looking for novelty or a little help to kickstart healthy habits, here are 24 things to try in 2024. 24 things to try in 2024 1. Eat differently If you normally eat with cutlery, try to eat with your hands. If you normally eat with your hands, try cutlery. 2. Eat 30 plant foods every week, at least for a month, ideally most days of the year 30 (per week) is the proposed magic number to optimise gut bacteria diversity. Herbs, spices, nuts, seeds, coffee and tea count. 3. Try a…
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How to drink less during the holidays
There are several reasons why you might want to dial back on your alcohol drinking during the holidays, including health, driving, weight management and budget constraints. In this article you’ll find 3 strategies to drink less during the holidays. Why to drink less during the holidays Many people tend to drink in excess during the holidays. While short-term excess drinking might not affect your health long-term, it might increase your chances of: How to drink less during the holidays 1. Alternate water and alcohol Drink a glass of water for each alcoholic beverage. This will slow down your alcohol intake and keep you hydrated. 2. Drink less alcoholic drinks For…
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Effect of caffeine on sleep and recovery
Caffeine is a well-recognised performance-enhancing substance, but the effect of caffeine on athlete sleep and recovery is less known. Coffee and caffeine Caffeine is the most prominent component of coffee and the reason why most people who drink coffee do so. Caffeine is not only present in coffee but coffee is likely the most popular caffeine-containing item among other foods (e.g. tea, chocolate) and supplements (e.g. pre-workout, gums, tablets). As a reminder, the actual amount of caffeine in a cup of coffee varies depending on many factors (learn more in Coffee and health. However, most standard coffee drinks will contain somewhere between 65 and 120mg of caffeine. Caffeine metabolism As…
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Coffee and health
Uncover the intricate relationship between coffee and health in our in-depth exploration of the brew’s impact on well-being. What is coffee? Depending on the person, coffee can be a necessity, a ritual, a social lubricant, or a crutch. Coffee can be a source of income for some and a budget drain for others. But what does the dictionary say? coffee (noun) 1a: a beverage made by percolation, infusion, or decoction from the roasted and ground seeds of a coffee plant b: any of several Old World tropical plants (genus Coffea and especially C. arabica and C. canephora) of the madder family that are widely cultivated in warm regions for their seeds…
