An Intro to Peak Performance within Nutrition
by Rosie Millen
12 April 2012
Here’s my Intro to Peak Performance within Nutrition. You have to eat right to help you get the most out of your workouts. Without adequate nutrition, the body is placed under a little stress, which can affect both performance & recovery.
- Eat little & often to balance blood sugar levels
- Consume protein & healthy fats like nuts, avocados and coconuts.
- Plenty of vegetables
- Wholegrain carbs (pasta, bread, rice)
A regular exerciser needs approx 1.2g-1.4g of protein per kg total body mass per day, this is around 15-20% of total calories. For some sports such as those involving more strength and power, protein requirements may need to be higher up to 2g per kg of weight.
Chicken breast- 40g A fillet of fish 25g 2 eggs-14g
Whey protein powders can help to fill the protein and calorie gap that the diet falls short in. There are numerous sports protein blends on the market which you can find here:
The MPH Method can help you select the right one for you and your training goals. For those intolerant to whey or vegan, protein powders made from pea or hemp protein are suitable alternatives. Hemp protein in addition also contains some beneficial healthy omega 3 & 6 fatty acids.
Any athlete or fitness enthusiast should also consider taking a good quality multivitamin preparation containing a satisfactory amount of B-vits, zinc, Mg, calcium and antioxidant nutrients. This is because these nutrients get used up quickly when one is training and the body’s requirement become higher, especially if one is not eating nutritious meals. Sometimes extra single nutrient supplements need to taken on top, as they don’t contain sufficient amounts of certain key nutrients. There are many supplements out there and it can be mind boggle when selecting the right one for you. Some brands appear to contain the right blend however on closer inspection of the label they contain minute amounts in forms that the body does not readily absorb. Feel free to contact me at:
so that I can guide you towards the right diet and supplements for you and your body’s needs.
Core Supplement Program
- A broad spectrum multivitamin or high antioxidant supplement preparation.
- An Omega 3 supplement- joint aches, pains, endurance, and cognition
- Magnesium for lactic acid, muscle cramps, stress, bone health, heart health
- Glutamine powders- for quick muscle repair
- For all males- a zinc supplement or ZMA supplement
- Extra Branch chain amino acids (BCCA)