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A plan for Performance Nutrition

performance nutrition

Performance Nutrition represents the aim to achieve your goals for a healthy and better life. There are a wide range diets and products which helps you to touch your performance Nutrition goal. For achieving your performance nutrition there are:

  • Proteins
  • Supplements
  • Drinks

They will help you touch the higher points to be happy and healthy.

performance nutrition

Performance Nutrition Protein:

performance nutrition

Protein is very important for our bodies; it helps our muscles in growth and also repair tissues. It is also used for energy purposes, as good intake of proteins daily will make you healthy. Strength training and exercise will help your muscles to grow. If athletes and builders wants to have an increase in their protein intake, they will have to eat more. They can have:

  • Protein bar
  • Shakes
  • Energy drink which have proteins

A lot of protein is not good for health. Most of the Americans take an excessive amount of protein in a day.

  • More protein is equal to more fat
  • It can increase the chances of dehydration
  • The amount of calcium from our bodies can be affected
  • Kidneys can be affected

We need carbohydrates the most when we are exercising as just having protein will have a bad afftect.

Performance Nutrition definition:

Nutrition will enhance your athletic performance. Your routine should start with exercise, workout and eating healthy.

If you are eating well, the pace of your race will gradually increase. You need enough of:

  • Calories
  • Carbohydrates
  • Fluids
  • Iron, vitamins, and other minerals
  • Protein

Performance Nutrition kevin Currell:

performance nutrition

Performance nutrition by kevin Currell gives an overview on how our body needs maximum nutrition for human performances. Kevin talks about sports nutrition in each of his chapters. The gist of the book is:

  • Nutrition reduces injury factor for athletes
  • Reduces illness for them
  • Effective endurance training
  • Lessen the effects of concurrent training
  • Factors improving the competition performance
  • Weight loss process

Performance Nutrition Book:

Applying the Science of Nutrient Timing by Krista Austen:

The book is based on current nutrient timings. It has real life examples by nutritionists, coaches and athletes. It deals with recovery and the timing of nutrition affecting our bodies. I will talk about the chapter names in the book. There are 10 chapters dealing with different topics. They are as follows:

Chapter 1:

Principles of Nutrient Timing
Physiological Basis for Nutrient Timing
Nutrient Timing, Training, and Performance
Nutrient Timing, Food Intake, and Body Composition

Chapter 2:

Assessing Sport Performance
Sport Performance Analysis
Creating a Toolbox for Performance Nutrition Assessment
Chapter 3:

Psychology and Sport Nutrition
Age and Nutrition
Hunger and Eating Habits
Preparing for Nutrition Change

Chapter 4:

Functionality of Foods
Digestion of the Macro-nutrients

About Carbohydrates

All about Protein
Understanding Fat
Fuel Oxidation
Fat and Carbohydrate
Using the Functional Foods

Chapter 5:

Timing Fluid Intake
Testing Hydration Status
Hydration and Performance
Hydration Issues

Chapter 6:

Macro-nutrient Timing Strategies
Nutrient Strategies
Pre-training Nutrient Strategies
Nutrient Strategies
Post-training Nutrient Strategies
Crossover Concept

Chapter 7:

Nutrition Periodization
Rationale for Periodization
Athlete Differences
Periodization and Nutrition Planning

Chapter 8:

Nutritional Supplementation
Evaluating Supplements
Dietary Supplements
Sport Supplements
Ergogenic Aids

Chapter 9:

Nutrient Timing in Changing Environments
Heat and Humidity
Cold Exposure
Air Pollution

Chapter 10:

Competition Day
Combative Sports (Weight Classified)
Strength and Power Sports
Endurance Sports
Team Sports
Long Duration Sports Requiring Concentration

Performance Nutrition Seekonk:

For healthy living:

performance nutrition

Vita greens are designed for both men and women. It is a multi-vitamin. All the nutritional content in this multi-vitamin is derived by food instead of mixing it with synthetic vitamins. It has both vitamin and minerals in it, so that our body gets full nutrition.

Supplement Facts
Serving Size 1 tablet
Servings Per Container 90
Amount Per Serving
Vitamin A    250.000 IU
C     50.000 mg
D      24.000 IU
E       25.000 IU
K     13.000 mcg
B-1  12.500 mg
Riboflavin     12.500 mg
Niacin   12.500 mg
Vitamin B-6     18.750 mg
Folate  100.000 mcg
Vitamin B-12   50.000 mcg
Biotin   75.000 mcg
Pantothenic Acid   25.000 mg
Calcium        40.000 mg
Iron    0.180 mg
Iodine    19.5000 mcg
Magnesium      18.000 mcg
Zinc     0.750 mg
Selenium     25.200 mcg
Copper     0.260 mg
Manganese      0.260 mg
Chromium    25.200 mcg
Molybdenum    12.750 mg
Potassium     8.250 mg
Boron     8.000 mg
Silicon     9.000 mg
Choline Bitartate     19.000 mg
Inositol        10.000 mg
Vanadium       25 mcg
Vita Green Boost (powder)  312.50 mg
Spirulina, Barley Grass, Chlorella
——————————————Vegetable Juice Boost (powder) 190 mg
Carrot Juice, Spinach Juice, Parsley Juice, Broccoli Juice, Cauliflower Juice, Kale Juice
——————————————Food Source Boost (powder)  110mg
Apple Fiber Pectin, Brown Rice Bran
——————————————Cleaning Boost  50mg
Pomegranate Powder, Milk Thistle Extract, R-ALA, Grape Seed Extract             

For weight management:

performance nutrition

This is a supplement used after workout to increase energy level and workout performances. It reduces fatigue and increases the focus. This supplement will make you give your best in each workout you perform.

Supplement Facts
Serving Size 1 scoop
Servings Per Container 30
Amount Per Serving
Relentless Energy Matrix…………………….3.9gm
Beta Alanine, Tyrosine, Caffeine Matrix(400mg)(As caffeine Anhydrous, Caffeine Citrate), Hordenine
Relentless Pump Matrix……………………….1.5gm
Arginine AKG, Agmatine Sulfate                  


performance nutrition

3 Lbs. Low Carb Dutch Chocolate
Serving Size 2 Scoopfuls (65 g)
Servings Per Container About 22
Amount Per Serving
Calories 220       
Calories From Fat 10       
% Daily Value *
Total Fat 1 g 1%
Saturated Fat .5 g 3%
Trans Fat 0 g       
Cholesterol 5 mg 2%
Sodium 320 mg 15%
Potassium 750 mg 20%
Total Carbohydrate 3 g 1%
Dietary Fiber 2 g 8%
Sugars 0 g       
Protein 50 g 100%
Vitamin A 50%
Vitamin C 50%
Calcium 60%
Iron 6%
Vitamin E 50%
Vitamin K 50%
Thiamin 50%
Riboflavin 50%
Niacin 50%
Vitamin B6 50%
Vitamin B12 50%
Biotin 50%
Pantothenic Acid 50%
Phosphorus 50%
Magnesium 50%
Zinc 50%
Selenium 50%
Copper 50%
Manganese 50%
Chromium 50%
Molybdenum 50%
Chloride 20%

Performance Nutrition Supplements:

The amount of people in US who have supplements on a day to day base is getting higher. Now day supplements contain:

  • Vitamin
  • Minerals
  • Herbals
  • Botanicals
  • Amino acid
  • Enzymes

Supplements might cause side effects, but if you are not eating food which provide you nutrition properly. There are supplements which help you get every day nutritional value.

Precautions while taking supplements:

  • Consult your health care physician
  • Do not take supplements if you are already on medication
  • Natural doesn’t always mean that they are safe to have, get is tested before having them

All about Supplements:

performance nutrition

If you want to see improvement in your gains, then you are in need of the best pre workout flight supplement. This supplement gives you energy and balances your nutrition. You will find a change in your endurance level by using this supplement. These supplements have best ingredients in them such as vitamins, minerals, amino and compound.


Caffeine Anhydrous (300mg): Caffeine functions the nervous system and blocks the adenosine.


N-Acetyl Tyrosine (1.5g): Tyrosine is a non-essential amino acid for dopamine. It produces alertness and energy.

Huperzine A (200mcg): It increases the level of muscle contraction.


Agmatine Sulfate (1g): It releases stress. Agmatine is made of amino acid.

L-Norvaline (200mg): It enhances the conversion to nitric oxide.


Beta Alanine (3.2g): It produces hydrogen ions during training.

Betaine Anhydrous (2.5g): It reduces homocysteine level converting them into methionine.

1UP Nutrition Whey Protein, 28 servings:

  • Promotes lean muscle growth
  • Supports muscle recovery
  • Improves Strength

performance nutrition

Allmax HexaPro, 5.5lbs:

performance nutrition

Other helpful factors:


Carbohydrates provide energy during exercise. They are stored in liver and muscles. Complex carbohydrates are found in:

  • Pasta
  • Bagels
  • Grain breads
  • Rice

These foods are low in fat and they provide energy, fiber, vitamins and minerals. Simple sugar includes:

  • Soft drinks
  • Jams
  • Jellies
  • Candies

You should have carbohydrates before exercising and after you are done with it, have a glass of juice, English muffin, yogurt or jellies. But if you do exercise for more than an hour, so have:

  • Five to 10 ounces of a sports drink (every 15 to 20 minutes)
  • pretzels
  • One-half to two-thirds cup of low-fat granola

After performing exercise, you need to rebuild your muscles:

  • Strength training will change muscles
  • Workouts more than 60 minutes require more intake of water

“It’s always good to start the day rehydrating the body with water first thing in the morning,”


Water and Fluids:

Water is the most important liquid for athlete or anybody who work out. It keeps your body hydrated for a long period of time. Your body loses sweat, if you work out for than an hour. This is the reason you have to drink as much water as you can.

If your urine is clear and it is a sign of your body being fully hydrated. Some important points are:

  • Drink fluids after your every meal as it is important
  • Have 16 ounces of water that is 2 glasses before work out
  • This is important before starting to exercise
  • Even when you are not feeling thirsty, drink water
  • Pour water on your head after you are done with exercise
  • It will make you feel cool and fresh

Remind everybody around you to drink water and stay hydrated. This will lessen the factors of your body giving up after being tired and it also saves you from other health issues.

Let us talk about Nutrition science:

It deals with factors like:

  • food intake,
  • digestion,
  • absorption,
  • macro-nutrients,
  • micro-nutrients,
  • body weight,
  • body composition, and
  • performance

Nutrition Certification Program:

  • American council on exercise
  • American fitness and professional associates
  • International society of sports nutrition
  • Cssd
  • International sports society association fitness nutrition
  • The national academy of sports medicine
  • The national exercise and sports trainers association
  • Precision nutrition professional certification

Performance Nutrition Program:

The simple formula to learn about your body weight is to multiply it with 18-20.  To learn about macro nutrient, multiply body nutrient by 1.

Start with a banana as it refills glycogen stores. Whey protein is next on list, which helps to stimulate, protein synthesis. Have 5 baccas for anabolism. Nitric oxide booster helps to dilate blood vessels and glutamine promotes muscle repair.


Amount per serving

Calories 225

Total Fat2 g

Total Carbs31 g

Protein21 g

Have a substantial breakfast as such:

  • 2 egg whites
  • An egg (whole)
  • Avocado
  • Steal cut oat meal
  • Blueberries (1 cup)
  • Multi-vitamin
  • Vitamin C
  • Carnitine


Amount per serving

Calories 776

Total Fat28 g

Total Carbs103 g

Protein34 g

Have lunch with food items which have proteins and carbohydrates:


38 grams of protein


Loaded with critical nutrients


Low-calorie and high in antioxidants


Valuable energy-producing carbs


14 grams of heart-healthy fat



Amount per serving

Calories 611

Total Fat24 g

Total Carbs52 g

Protein46 g

The supplements you have to take before and after workouts are:


Can be utilized quickly by muscles


Dilates blood vessels and increases pump


Additional building blocks for muscle


Promotes muscle repair and immune function


Enhances strength, fuels and energy systems


Increase energy, focus, and endurance


Amount per serving

Calories 162

Total Fat2 g

Total Carbs16 g

Protein20 g 

Post work out you must have:

  • Casein protein powder
  • Simple sugar
  • Baccas
  • Glutamine


Amount per serving

Calories 390

Total Fat4 g

Total Carbs66 g

Protein26 g

And lastly for dinner your menu would be:

  • Tilapia
  • Sweet potato
  • Colorful salad
  • Mixed vegetable
  • Olive oil vinegar
  • Avocado


Amount per serving

Calories 838

Total Fat33 g

Total Carbs87 g

Protein57 g

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”

 ~John F. Kennedy

Young athletes and builders should follow these steps if they want to have a tough body. These proteins and supplements are best to follow performance nutrition diet plan. If you want to change your weight then this performance should be performed safely. Losing your weight unnaturally can have harmful reactions. Do not experiment diets on your own, consult a dietitian.

I hope you will find this article helpful, and if you do so kindly leave a comment in the below comment section.

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