Nutrition for Peak Performance

Posted by Sabrina Sarabella on Thursday, September 19, 2013

As you are getting ready for City Challenge Obstacle Race, you are probably working out harder and perhaps doing some more intense workouts than you are used to.  With all that hard training and preparing, it is important that you are eating for peak performance so that you can get the most out of your workouts. 

Here are a few tips for eating for peak performance:

You want to eat a balance of carbohydrates, lean protein and healthy fatsCarbohydrates are used for energyThey are essential for not onlyenergy, but for performance as well. You also want to fill up mostly on fruits, vegetables and non processed carbohydrates.  Aim for at least 5 servings of fruits and vegetables a day, trying to eat vegetables at every meal.  Stick to the following starchy carbohydrates,forthe cleanest choicesgiveyou the most amount of energy; oatmeal, oat bran, sweet potatoes, brown rice, and quiona. 

Focus your meals around lean proteins.  Protein is important for muscle repair and recovery.  If your workouts are intense and you are working hard you will need to repair your muscles with protein.  Stick to the leanest cuts of protein such as eggs, fish, chicken, turkey, buffalo, and lean cuts of beef.  Whey protein is also a good addition to your diet for muscle repair and recovery.  After an intense workout you may want to drink a protein shake.  For a basic shake use 8 oz of water or low fat milk (coconut and almond milk are also a great alternative to regular skim milk), 1 cup of frozen berries and 1 scoop of protein powder. 

When eating fats you want to stick to the healthiest fats that will give you the most amount of clean energy without making you feel heavy and weighed down.  Some of the best fats for you to add into your diet are avocados, nuts and seeds, coconut oil, and olive oil.  Healthy fats should be about 20-30 % of your daily diet. 

Hydration is also very important for peak performance before, during and after workouts.  Here is what you should be aiming to drink during your day:


Amount of Water

2 hours before workout

16 oz

10-15 minutes before workout

8 oz.

Every 15-20 minutes during workout

2 – 4 oz.

Immediately after workout

8-32 oz.