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10 Talks CONVERSAT10N -
Discovering the Best Weight for
High Performance
Learn about the winning strategies and performance barriers during the process of weight loss or weight gain.
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WINNING STRATEGIES:
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Weight gain depends on a calorie surplus, whereas weight loss depends on a calorie deficit.
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Weight loss should not be a goal during competition season due to the amount of energy availability (EA) your body needs to perform basic functions and achieve peak performance.
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Alcohol can be the biggest performance barrier to reaching weight goals.
10 Talks CONVERSAT10N -
Sports Hydration
Learn about the symptoms of dehydration, when athletes should drink water and the best tips for hydration.
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WINNING STRATEGIES:
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The symptoms of dehydration include dizziness, brain fog, exhaustion, and the best way to check your level of hydration is by observing your urine color.
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The correct amount of water depends on the person’s sweat rate plus environmental factors such as the weather and level of physical activity. The average amount of water per person should be around three liters per day.
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Drink 12-16 ounces of water in the morning to rehydrate your body after sleeping. Stop drinking water about two hours before bedtime so you can sleep through the night uninterrupted.
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10 Talks CONVERSAT10N -
Nutritional Theories and Bio Individuality
Learn about how to figure out what foods or diets work best for you, being conscious and aware of your body’s messages, and how to trust the nutrition process.
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WINNING STRATEGIES:
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Bio individuality is all about being able to tune into our bodies and recognize how they are trying to speak to us. Listen to those signs and Watch Your Film to ask yourself your stat on your meal (1-10, 10 being fabulous) and what Performance Barriers are getting in the way of being able to achieve peak performance. Learn what you could do differently from a dietary perspective to be able to feel like a 10 for the next time.
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Competitive Greatness is all about being competitively great for you rather than against others. The components of this tool are Truth, Faith, and Love. Truth; What is the truth about the foods you are eating and how they are making you feel? Faith: Trust the process; results will not happen overnight, but listening to your body will help guide you toward what’s right for you. Love: Are you incorporating self-love into your journey? Food = nourishment for your body.
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How long does it take for me to have faith in the process of changing my nutritional choices before I feel it in my body and see it in my performance? This might take a week or two; however, with trial and error, you will eventually find what works for you. Understanding what your body is telling you is a skill, which like anything else, must be practiced.
10 Talks CONVERSAT10N -
Energy Availability
Learn about the importance of energy availability and how to fuel for prolonged performance before, during and after strenuous training.
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WINNING STRATEGIES:
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Energy availability is the amount of energy that remains available to sustain your body’s normal functions, excluding (subtracting) the energy you spent during high intensity exercise.
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The nutritional choices we make today will set us up for success tomorrow because our body is storing energy and releasing it.
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Use the analogy of your nutrition as your “body account”, as you would think of a bank account. We want to ‘deposit’ foods in the account that will fuel us, but ‘withdrawals’, such as cheat meals are welcomed if you keep a positive balance.
10 Talks CONVERSAT10N -
Sports Nutrition 101: Macronutrients
Learn about fueling for peak performance, why the timing of your nutrition matters, and how to build a balanced meal.
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WINNING STRATEGIES:
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Macronutrients – carbohydrates, fats, and proteins – are essential for maintaining levels of energy for peak performance and optimal recovery.
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Three to five hours before training athletes should eat large, well-balanced meals that include complex carbohydrates, healthy fats, and lean proteins. One hour before training or during training athletes should eat simple carbohydrates to maintain glycogen (energy reserve) levels in the body. Post-training an athlete should focus on eating or drinking 20-30 grams of protein.
10 Talks CONVERSAT10N-
NUTRIT10N 4 Your Mind. Body. Life
Learn about supplements, nutrition for young athletes, the connection between food and mood, and if fasting is right for you.
WINNING STRATEGIES:
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Take care of your gut. Gut health affects mood because 70% of the immune system is affected by the gut biome. When the bad bacteria in our gut takes over the good bacteria, called dysbiosis, it puts our body in constant distress and can send signals to our brain, negatively affecting our mood.
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An easy nutrition hack is to have a protein shake and simple carbohydrates directly after working out. For our muscles, the protein will rebuild and the carbohydrates will refuel.
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With young athletes, approach nutrition simply but effectively. Set them up for success in the long-run by teaching the importance of fueling and recovering with nutrition, starting by eating enough of the right macronutrients (carbohydrates, fats, and proteins).
10 Talks CONVERSAT10N-
INTRODUCT10N 2 NUTRIT10N
Hear about Caio’s journey with nutrition, common performance barriers, and ‘tuning in’ to your body’s needs.
WINNING STRATEGIES:
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Use the 80:20 Rule: where 80% of your foods are whole foods such as lean proteins or leafy greens and 20% of your foods are foods that may “feed your soul” such as processed foods or sweet treats.
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The truth about nutrition is that there is not one specific diet or lifestyle change that will work for everyone to reach peak performance. Our bio-individuality means that tuning in to the body after meals is the best way to make an informed decision about the foods that feel best for you.
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Stay intentional throughout your NUTRIT10N journey by establishing clear goals and the steps to get there. A NUTRIT10N change is a lifestyle change and it will take patience during the process.