There is no such thing as a natural athlete. I want you to consider that notion for a moment while you determine what type of competitor you are and your personal goals in Timber Sports. If you buy into the notion that you can develop the skills you currently have into something that will propel you beyond any point that you ever thought possible, and you are still with me, welcome.
There are many people who are born with natural athletic abilities; increased motor function, spatial awareness, hand-eye coordination, and ambidexterity are among the characteristics that make them successful at sports, however, it is the application of the characteristics, in repetitive motions, that makes them successful. Agility, power, speed, focus, attention to detail, nutrition, and access to the most effective training methods are essential components of the equation that make the good great, and the great champions. This series of articles provides one perspective on how to maximize the innate abilities you possess and a path to develop the skills that will make you a better Timber Sports athlete. It will not discuss methods of chopping and sawing but methods to develop the musculature, hand eye coordination, and endurance required to give you an edge over competitors who rely on the events alone to train their bodies. In the first installment we will discuss one of the fundamental building blocks for athletes, nutrition.
Food for Thought
Nutrition is one of the most important facets of a training program, and one of the hardest habits to implement. It is all too easy to stop by a fast food restaurant, grab a slice of pizza on the way home, or wash down that low calorie tuna and avocado wrap with a 64oz Coke, bag of chips, and a six pack of cookies. Your approach to nutrition has to be as deliberate and routine as the rest of your training plan, and just like that plan, it requires a plan of its own. I am a believer in the ”cheaters diet”, and let’s be honest, it’s much more rewarding to treat yourself now and again as a consideration within your plan then to cave in under the constant lack of food that actually has taste. The cheaters diet has one principle, determine what is acceptable for you and your goals and don’t let that impede upon success. You should be able to achieve your goals without counting every calorie or watching every ounce of fat, but you also have to be conscious of which foods have what impacts on your body. Choose that day, time period, or favorite food that you have to have and work it into your plan. Moderation is the key, excess is your nemesis. The plan that works for me may not necessarily work for you. Try to establish a day or meal where you cheat. I recommend making it a meal prior to a workout day or on a workout day because it is much easier to burn up the excess sugars and fats if you are active rather than letting them sit for 24/48 hours on an off day. If you find that your goals are not being met, cut back on the portion or amount of cheating foods. Once again, it takes time. Give the plan at least 6 weeks before you make up your mind.
As a general rule your plan should roughly consist of 30-40% protein, 40-50% carbohydrates, and 15-20% fats. The blend that works best for you will not necessarily work for everyone so it requires some self evaluation and honesty. If you have a high metabolism, are thin framed, and eat constantly, your tolerance for fats, sugars, and carbohydrates is generally much higher and you can afford to take in more food and a higher fat/carb ratio. If you gain weight by simply looking at a loaf of bread then your focus should lean towards protein rich foods. Either way, the amount of protein/carbs/fats you ingest should be tied to the amount of exercise you are doing. Training programs that have extended periods of activity or multiple training sessions in a day will require a higher balance of carbs up front and protein on the back end than an every other day approach. Don’t discount the benefits that controlled fat intake provides you either. Fats contain essential amino acids and provide the basic building blocks for cellular membranes and are essential to a healthy and balanced nutrition plan.
Your nutrition regimen should compliment your training program. If you lift weights, run, or do other cardio vascular training then you will need to fuel your body for the time of day that those periods of exertion occur. If you are an early riser and plan on training in the morning then your intake of calories and carbohydrates should be higher in the evening before bed and immediately prior to training as opposed to a late day or early evening program that will have a carb focus and increase during the lunch meal. If you have a job that requires extensive physical labor and plan on training after work, your intake will be much higher during the day and should taper off as you get closer to bedtime.
Portions are also critical to the effectiveness of a nutrition plan. Too much or too little of even the healthiest foods can have negative impacts on your training program. It is far healthier to eat 5 or 6 meals a day then a really big breakfast, lunch, or dinner. The 5 or 6 meal plan also provides more time periods to customize what you consume which allows you to focus on periods of energy requirements as opposed to periods of rest and recovery. When utilizing the 5 or 6 meal a day plan, you should count everything you ingest as part of a meal. This includes protein shakes and any other snacks that will provide your body fuel during the day. Finally, think in cycles of 48hrs. Any training you do or are planning on doing should be prepped by 48hrs of nutrition. This does take a level of determination and some planning but is entirely achievable and will pay huge dividends as your body reacts to the preparation. Essentially, you want to forecast how your body will perform in the next 48 hrs by fueling it for that period. Don’t think that you can slack off on the weekends or off days because you don’t have any training for two or three days, you should look at it as an opportunity to prepare your body for the next round of training.
Breaking the Fast
We’ll start with the first meal of the day, breakfast. The term breakfast comes from the combination of words in the phrase,”breaking the fast”. As you sleep at night, your body is fasting on the nutrients that you last put into it. In essence, what your body needs for breakfast is directly impacted by what you took in as fuel the night prior. The key is to provide what you need based on your training plan but not to the extent that you are wasting food and energy, nor effecting your sleep by filling your body with too much energy. As we discussed earlier, training in the morning requires energy and if you train shortly after waking up, you have little choice to fuel your body the night before. Similarly to carb loading that a runner does before a big race, you want to concentrate on your healthy carbs from pasta’s, breads, and a pre-bedtime protein shake. For the first few weeks I recommend sticking to a diet similar to the one outlined below and adjust from there. The plan is based on a first meal of 0600 and an afternoon or evening training plan. Don’t make the mistake of constantly changing nutrition plans because you don’t see success immediately. Give your plan 4-6 weeks to take hold and make notes on how you feel during your workouts/training sessions. If you notice a continual lack of energy then look at increasing your intake of quick carbs prior to training or your overall carb intake, you may just be shorting your body on what it requires to be effective.
Meal 1 (0600)
(Fruit) Banana/Orange/Peaches/ Grapefruit
Yogurt (Low Fat or Non flavored) Add honey or fruit slices for flavor
Granola (added to yogurt for diets requiring extra morning energy)
Wheat or Rye Toast/Bagel (White is fine if you are training in the AM or have physically demanding job)
Egg Whites (Hard Boiled) or Eggs with ½ yokes removed (cook in olive oil not butter)
Meal 2 (0900)
Protein Shake (Whey or Blended)
Graham Crackers /Bagel
Fruit (Apple/Grapes/Dark Berries)
Ramping Up
The middle of the day can be one of the most treacherous areas that seek to sabotage your plan. Work schedule, stress, forgetting your lunch, and that convenient vending machine are all trying to get between you and that training session you are prepping for. Beat them all to the punch by preparing your lunch and snacks prior to leaving the house, and have a back-up plan in the event you forget or plans change. Identify that local spot that provides an acceptable alternative to items in your midday meals or leave nonperishable alternatives in your office, vehicle, or workshop. This area is also critical to your post- workout recovery. Ensuring that you can access a protein shake after training has as much to do with the amount of effort you just spent as all the preparation you put into prior to the workout. Recovery is as important to your success as the preparation and also marks the start of preparation for the next training session. The examples below are a guideline but several substitutes exist and there are many combinations that can be used to keep it from getting too mundane.
Meal 3 (1200)
Turkey/Tuna/Chicken /Tuna /Crab wrap or sandwich
Low Fat Cottage Cheese
Cucumbers /Celery/Green/Red Peppers
Rice or Potato
Meal 4 (1500-1800)
Crackers / Granola Bar/ Rice Cakes
—–Workout——-
Post Workout Protein Shake (Whey or Blended)
Recovery and Prep
Your dinner not only serves as recovery and muscle building fuel but as we previously discussed fuel for the next day. Focus on high protein foods and if you are not training in the morning, avoid pastas and breads as much as possible. One of the keys to a good night’s sleep is being able to wind down mentally as well as nutritionally. Let your body recover by providing it the balanced nutrition it requires and it will repay you with increased performance. Additionally, watch your sugar intake when it comes to desserts. Desserts are not a bad thing and can be included as part of you “cheating plan” but ensure that the portions are controlled and you make the healthiest choice possible. If you can include desserts into your lunch plan, you will be far more effective at burning off the unwanted calories from sugar and fats then if you have it prior to bed. Your final prep for the next day should include a pre-bedtime protein shake. A pure casein protein that will be slow to digest and will prevent your body from “fasting” during sleep is recommended.
Meal 5 (1900)
Lean Beef/Venison/Sea Food/Chicken Breast /Turkey
Spinach/Broccoli/ Asparagus
Sweet Potato / Brown Rice
Meal 6 (2100-2200)
Casein Protein Shake
Hydration
This may be a revelation to some, but a beer before or after a training session is not the answer. Don’t get me wrong I am just as guilty as the next guy, but let’s be honest here, if you are putting the time and effort into developing a regimented training program and nutrition plan, beer should not be on the top of your list for methods of hydration. Hydration is extremely important to your training and should be considered a staple of your nutrition plan. Consider avoiding soda and carbonated beverages as much as possible and make a goal of drinking a gallon of water throughout the course of a day. Gatorade and similar sports drinks are great for periods of increased activity, but you should not rely on them as your go-to beverage. If you consume alcohol, consider wine as an alternative to beer and liquor. Additionally, drinking an energy drink prior to training is not a healthy option. Consider a cup of coffee or iced coffee prior to training to give you an added kick.
Finishing Touches
Your nutrition plan is good but how do you make the step to great? The inclusion of multi-vitamins, fish oils, and a glucosamine/chondroitin based supplement will aid in recovery and work to prevent injuries that plague many athletes who increase their training programs. Multi-vitamins provide the essential vitamins and minerals that you don’t get from your nutrition plan or exhaust due to increased physical activity. Men and women have different needs as well as various age groups. Ensure you consult a healthcare profession before choosing which types of supplements are required for your level of activity. Fish-oils have been proven to have several benefits, among them, increased joint health. The importance for Timber sports Athletes is the repetitive nature of every event and the need to protect those joints over a long period of time. Similarly, glucosamine & chondroition provide an added level of joint protection and health, and have been proven to relieve joint pain attributed to arthritis.
Potions and Powders
Finally, be leery of those magic potions and powders that claim instant results, super training, and limitless strength and stamina. Legal or not, they all have side effects and none of them are good for you in the long run. Some have benefits that can be cultivated through nutrition and others utilize synthetic compounds that have impressive effects until you stop taking the product. Trust your training and nutrition plan and the long term benefits will outweigh the short term gains that some products provide.