James DiNicolantonio, PharmD, (my coauthor for “Superfuel”) and Siim Land have written three books together, “The Immunity Fix,” “The Mineral Fix” and, now, “WIN: Achieve Peak Athletic Performance, Optimize Recovery and Become a Champion,” which is …
James DiNicolantonio, PharmD, (my coauthor for “Superfuel”) and Siim Land have written three books together, “The Immunity Fix,” “The Mineral Fix” and, now, “WIN: Achieve Peak Athletic Performance, Optimize Recovery and Become a Champion,” which is the topic of today’s discussion. “WIN” is a great reference, loaded with simple but powerful exercise strategies. It’s also one of the best books ever written on hydration.
When and what you eat, and how you hydrate, can make a big difference in your athletic performance, and can affect your payoff in terms of the amount of muscle you can build.
Athletes need about 30 grams of protein four times a day. If you do a whole-body workout, you’ll need about 40 grams of protein to maximize muscle protein synthesis.
The choice of exercising in a fasted state or not depends on your goal. For a professional athlete, it makes sense to have some carbs and food in your system to optimize performance. For the average person, however, especially older people, optimizing autophagy is likely a far more important goal, so for them exercising while fasting may be a better choice.
Dehydration acclimation will trigger beneficial adaptations such as expansion of baseline blood volume, which will improve your athletic performance over time.
Athletic performance can also be improved by boosting your blood volume with acute salt and fluid loading, increasing your bicarbonate level to hit peak alkalosis, and by cooling your body before or during your workout.
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